The Blueprint for a New Prime: An Evidence-Based Guide to Rebuilding Your Body After 40

Introduction: The 40-Year-Old Wake-Up Call

There comes a moment for many men, usually sometime after turning 40, when the reflection in the mirror seems to belong to a stranger. It’s not one specific change, but a collection of subtle betrayals. The energy that once felt boundless now has a clear limit. Workouts that used to yield results now seem to only produce aches. A new stiffness settles into the joints in the morning, and a stubborn layer of fat around the midsection refuses to yield, a physical manifestation of a life filled with responsibility but dwindling vitality. This was my reality—feeling, as one man in a forum aptly put it, “stiff, weak, and sedentary”.¹

The initial response is often a frustrating cycle of short-lived motivation and quick burnout. We dive into the fitness routines of our twenties, only to find our bodies can no longer cash those checks. We turn to the supplement aisle, a dizzying landscape of flashy labels and “miracle formulas,” each promising to be the key to unlocking our former selves.² This path is one of confusion, wasted money, and deepening frustration. It’s a common story, a shared struggle among men navigating this new physiological chapter.

This report is the culmination of a different path—a journey born from that same frustration but guided by a commitment to scientific evidence over marketing hype. It is a blueprint built on a deep dive into the biological realities of the male body after 40, followed by a systematic application of evidence-based strategies. The goal is not to turn back the clock, but to build a new, more resilient prime. Building muscle after 40 is not only possible; with a smarter, more strategic approach, it is an achievable reality.³ This guide lays out that strategy, from the foundational principles of training and nutrition to the precise application of supplements that actually work.

Chapter 1: The Uphill Battle: Understanding the Science of the Aging Male Body

To win any battle, one must first understand the enemy. For men over 40, the fight for muscle is waged against a series of subtle but relentless physiological shifts. These changes in hormones, metabolism, and cellular response create an environment that is less conducive to building and maintaining lean mass. Understanding these processes is the critical first step in developing an effective counter-strategy.

1.1 Sarcopenia: The Silent Thief of Strength

The most significant challenge is a condition known as sarcopenia, defined not merely as muscle loss, but as the “age-related progressive loss of muscle mass and strength”.⁴ After peaking in the third decade of life, muscle mass begins to decline at a rate of approximately 1% to 2% per year.⁵ This process can accelerate after 40, with some estimates suggesting a loss of 3-5% per decade after the age of 30.⁶

This is not a purely cosmetic issue. Sarcopenia is directly linked to an increased risk of frailty, debilitating falls, fractures, and a general loss of physical independence.⁴ The mechanism involves a decrease in both the size and the total number of muscle fibers, a key distinction from general muscle atrophy where only fiber size is reduced.⁴ This process is significantly worsened by a sedentary lifestyle, making the old idiom “use it or lose it” a biological imperative.³

1.2 Anabolic Resistance: Why Your Muscles Don’t “Listen” Like They Used To

Compounding the issue of sarcopenia is a phenomenon called “anabolic resistance.” This is a major underlying cause of age-related muscle loss and refers to the blunted response of aging muscle to anabolic (growth) stimuli.⁷ In practical terms, the same amount of protein or the same workout that would have triggered significant muscle growth in a 25-year-old elicits a much weaker response in a 45-year-old.

This reduced sensitivity is due to defects in the key anabolic signaling cascade in muscle, known as the mTOR pathway.⁷ As a result of this dampened signaling, older adults require a significantly higher dose of protein in a single meal to maximally stimulate muscle protein synthesis (MPS)—the fundamental process of building new muscle tissue—compared to their younger counterparts.⁸

1.3 The Testosterone Taper: Separating Myth from Reality

The conversation about men’s health after 40 is often dominated by the concept of “male menopause” or “andropause.” However, this term is scientifically misleading.⁹ Unlike the relatively rapid and dramatic drop in reproductive hormones that women experience during menopause, the hormonal shift in men is a slow, gradual taper.¹⁰

The reality is that testosterone levels begin a steady, linear decline of about 1% per year starting around age 30 to 40.⁵ This gradual decrease is a contributing factor to changes in body composition, including reduced muscle mass and an increase in abdominal fat.⁹ However, for most men, testosterone levels remain within the normal range, with only an estimated 10% to 25% of older men having levels considered clinically low.¹⁰ Furthermore, many of the symptoms commonly blamed on low testosterone—such as fatigue, irritability, and low libido—can often be attributed to other lifestyle factors like chronic stress, poor diet, lack of exercise, or insufficient sleep.⁹

1.4 The Metabolic Slowdown & Recovery Deficit

The age-related loss of muscle has a direct and predictable impact on metabolism. Muscle is metabolically active tissue, meaning it burns calories even at rest. As we lose muscle mass through sarcopenia, our resting metabolic rate (RMR) naturally slows down.¹¹ This is a primary driver of the frustrating weight gain many men experience after 40, even if their eating habits have not changed.¹³

Simultaneously, the body’s ability to recover from exercise diminishes. Aging is associated with higher baseline levels of oxidative stress and inflammation.³ This systemic inflammation makes it more difficult for the body to repair the cellular damage caused by intense workouts. Consequently, men over 40 often cannot tolerate the same training frequency or volume they could in their youth and require more deliberate recovery strategies to avoid injury and burnout.³

These individual factors do not operate in isolation; they intertwine to create a self-perpetuating cycle that can be difficult to break. The gradual decline in testosterone contributes to the initial loss of muscle. This loss of metabolically active tissue slows the resting metabolism, making it easier to gain fat, particularly around the midsection. This increase in body fat can, in turn, further suppress testosterone levels, as obesity is a known risk factor for late-onset hypogonadism.⁹ This creates a vicious feedback loop where lower testosterone leads to more fat, which can lead to even lower testosterone, making it progressively harder to regain a lean, strong physique. Escaping this cycle requires a comprehensive strategy that addresses training, nutrition, and lifestyle simultaneously.

Metric	Typical 25-Year-Old	Typical 45-Year-Old	Source(s)
Annual Testosterone Decline	Negligible	~1%	5
Resting Metabolic Rate	Higher (more muscle mass)	Lower (less muscle mass)	11
Post-Workout Recovery	Faster (lower inflammation)	Slower (higher oxidative stress)	3
Protein for Max MPS (per meal)	~20-25 grams	~30-40 grams	8
Satellite Cell Function	Optimal	Diminished/Delayed	15

Chapter 2: Forging the Foundation: The Three Non-Negotiable Pillars of Strength

The world of supplements is alluring, but it rests on a critical truth: supplements amplify an existing solid foundation; they cannot create one. Pouring expensive powders into a system undermined by poor training, inadequate nutrition, and insufficient recovery is futile. Before considering a single supplement, a man over 40 must first commit to mastering three non-negotiable pillars. These pillars work in concert, creating a synergistic effect that primes the body for growth and makes any subsequent supplementation exponentially more effective.

2.1 Pillar 1: Train Smarter, Not Just Harder

Resistance training is the most powerful weapon against sarcopenia and the single most effective stimulus for muscle growth at any age.¹⁶ For the man over 40, it is not an elective but an essential component of a healthy life.¹² However, the approach must evolve from the high-volume, high-intensity workouts of youth to a more strategic methodology.

• Frequency and Volume: A systematic review and meta-analysis of strength training in adults with an average age of 65 found the most effective routine involved lifting three sessions per week, with two to three sets per exercise.³ This schedule is both highly effective and sustainable, allowing for adequate recovery between sessions.
• Intensity: The optimal intensity for stimulating growth in this demographic was found to be between 51% and 69% of one-rep max.³ This moderate range is sufficient to trigger adaptation while significantly reducing the risk of joint strain and injury associated with maximal lifts.
• Exercise Selection: The focus should be on large, multi-joint compound movements such as squats, deadlifts, bench presses, overhead presses, and rows.¹⁸ These exercises recruit the most muscle mass, stimulate a greater release of anabolic hormones like testosterone and growth hormone, and build practical, real-world strength.¹⁹
• Embrace Modifications: Aches and pains are a reality of aging. Choosing exercise modifications—such as performing pushups with hands on a bench to reduce wrist strain—is not a sign of weakness, but rather a “sign of wisdom” that enables consistent, injury-free training over the long term.³
• Consistency is Paramount: As Dr. Stuart Phillips of McMaster University states, “Adhere and persist and ‘magic’ will happen. Consistency wins the game”.³ A good plan executed consistently will always outperform a perfect plan executed sporadically.

2.2 Pillar 2: Fuel the Engine with High-Octane Nutrition

Nutrition provides the raw materials for the growth stimulated by training. For the aging male body, simply “eating healthy” is not specific enough; a targeted approach to protein is required to overcome anabolic resistance.

• The Protein Imperative: The Recommended Dietary Allowance (RDA) of 0.8 grams of protein per kilogram of body weight is the minimum to prevent deficiency in a sedentary person.¹⁴ For active men over 40 looking to build muscle, this number is grossly inadequate. The scientific consensus for this goal is a daily intake of
  1.2 to 2.0 grams of protein per kilogram of body weight.⁸
• Per-Meal Dosing: This is a critical and often-overlooked detail. Due to anabolic resistance, a larger bolus of protein is needed to trigger the muscle-building machinery. Research suggests that men over 40 should aim for 30 to 40 grams of high-quality protein per meal to maximally stimulate muscle protein synthesis.⁸ Spreading intake evenly across three to four meals is far more effective than consuming the majority of protein in one or two large sittings.
• Nutrient Quality: While protein is the priority, a balanced intake of complex carbohydrates (e.g., whole grains, vegetables) to fuel workouts and healthy fats (e.g., avocados, nuts, olive oil) to support hormone production is essential for overall health and optimal performance.¹¹

2.3 Pillar 3: The Recovery Mandate

Growth does not happen in the gym; it happens during recovery. For the over-40 man, whose recovery capacity is naturally diminished, this pillar is arguably the most important.

• Sleep as an Anabolic State: Sleep is not passive downtime. It is the period when the body does its most critical repair work. During the deep stages of sleep, the body releases pulses of Human Growth Hormone (HGH) and testosterone—two of the most potent anabolic hormones.²¹ Chronic sleep deprivation is directly linked to decreased muscle mass and impaired growth.²¹ The non-negotiable target should be
  7 to 9 hours of quality sleep per night.¹³
• Stress Management and Cortisol Control: Mid-life is often a period of high stress from career and family responsibilities. Chronic stress leads to elevated levels of the hormone cortisol.¹² Cortisol is catabolic, meaning it can promote the breakdown of muscle tissue, and it also encourages the storage of visceral fat, particularly around the abdomen.¹³ Implementing stress-reduction techniques such as meditation, deep breathing exercises, or even simple daily walks is crucial for creating a hormonal environment that is conducive to muscle growth.¹³

The power of these three pillars lies in their synergy. Resistance training sends the signal for muscles to grow. Adequate protein intake provides the raw materials needed for that growth. And sufficient sleep and low stress create the optimal hormonal environment for the building process to occur. Neglecting any one pillar severely compromises the effectiveness of the others. Training hard without enough protein is like ordering construction with no bricks. Eating plenty of protein without the stimulus of training is like having a pile of bricks with no blueprint. Doing both without adequate sleep is like having bricks and a blueprint, but the construction crew never shows up for work. All three must be in place for meaningful progress to occur.

Body Weight	Daily Protein for Maintenance (1.2g/kg)	Daily Protein for Muscle Building (1.6g/kg)	Target Per Meal (3-4 Meals)
160 lbs (73 kg)	88 g	117 g	~30-40 g
180 lbs (82 kg)	98 g	131 g	~33-44 g
200 lbs (91 kg)	109 g	146 g	~36-49 g
220 lbs (100 kg)	120 g	160 g	~40-53 g

Chapter 3: The Core Arsenal: Tier 1 Supplements for Maximum Impact

With the foundational pillars firmly in place, strategic supplementation can significantly accelerate progress. Tier 1 represents the elite class of supplements—those with decades of robust, unequivocal scientific evidence supporting their efficacy and safety for increasing muscle mass and strength, particularly in an aging population. For the man over 40, these are the non-negotiables of a smart supplement regimen.

3.1 Creatine Monohydrate: The Undisputed King of Strength Supplements

If there is one supplement that every man over 40 serious about strength should be taking, it is creatine monohydrate. It is one of the most extensively studied nutritional supplements on the market and has a remarkable safety profile.²⁴

• Mechanism of Action: Creatine’s primary role is to enhance cellular energy production. It works by increasing the body’s stores of phosphocreatine, which is used to rapidly regenerate adenosine triphosphate (ATP), the main energy currency for muscle contractions.²⁴ This allows for greater work capacity during resistance training—meaning more reps and heavier lifts—which provides a stronger stimulus for muscle growth.
• Evidence for Men Over 40: The benefits of creatine extend far beyond young athletes. For older adults, it is a powerful tool in the fight against age-related decline.

• Combating Sarcopenia: Research has shown that creatine supplementation, especially when combined with resistance training, can directly counteract sarcopenia by increasing lean body mass and strength.²⁷ One study involving adults aged 57 to 70 found that those who took creatine during a resistance training program showed a significantly greater increase in lean tissue mass compared to those who only trained.²⁷
• Functional Benefits: By improving lower-body strength, creatine has the potential to decrease the risk of falls and subsequent bone fractures—a major concern for aging populations.²⁷
• Cognitive and Neurological Health: Exciting new research suggests that creatine may also offer neuroprotective benefits, helping to fight age-related neurological diseases and counteracting mental tiredness.²⁷

• Dosage and Type: The most effective, well-researched, and cost-effective form is creatine monohydrate.² A daily maintenance dose of
  3 to 5 grams is sufficient to saturate muscle stores and elicit benefits.² Some may choose to begin with a “loading phase” of 20 grams per day (split into four 5-gram doses) for 5-7 days to saturate muscles more quickly, followed by the maintenance dose, though this is not strictly necessary.²⁴
• Safety Profile: Creatine is considered extremely safe for healthy individuals.²⁷ The most common side effect is a slight increase in body weight due to water being pulled into the muscle cells, which is a desired physiological effect.²⁷ Some may experience minor stomach discomfort if it is taken with insufficient water.

3.2 Whey Protein: The Ultimate Building Block

While whole food should always be the primary source of nutrition, whey protein is an invaluable tool for conveniently, efficiently, and effectively meeting the elevated protein requirements of a man over 40 engaged in strength training.

• Mechanism of Action: Whey protein, a byproduct of cheese production, is a fast-digesting, complete protein source, meaning it contains all nine essential amino acids required for muscle repair and growth.²
• The Leucine Trigger: Whey’s primary advantage is its exceptionally high concentration of the branched-chain amino acid (BCAA) L-leucine.² Leucine acts as a direct signaling molecule, effectively “flipping the switch” on muscle protein synthesis (MPS) through the mTOR pathway.³⁰ A typical 25-gram serving of whey protein provides approximately 2.5 grams of leucine, which is within the 2-3 gram range thought to be the threshold for maximally stimulating MPS.³⁰
• Isolate vs. Concentrate for the Over-40 Gut: As men age, lactose sensitivity can become more common. Understanding the difference between the two main forms of whey is crucial.³²

• Whey Concentrate: This form is less processed and typically contains around 80% protein by weight, with the remainder being composed of fats and lactose (milk sugar). It is generally more affordable.³²
• Whey Isolate: This form undergoes additional filtration to remove most of the fat and lactose, resulting in a powder that is over 90% protein by weight.²⁴ For men with any degree of lactose intolerance or for those on a strict diet who want the most protein per calorie, whey isolate is the superior choice.³²
• Optimal Timing: Due to its rapid absorption, consuming 20 to 40 grams of whey protein within two hours after a workout is an effective strategy to capitalize on the period when muscles are most receptive to nutrients for repair and growth.²

Chapter 4: The Strategic Edge: Tier 2 Supplements to Accelerate Recovery and Growth

While Tier 1 supplements directly fuel performance and provide building blocks, Tier 2 supplements play a more strategic role. They work to optimize the internal environment of the aging body, addressing the specific hurdles of inflammation and nutrient deficiencies that can otherwise sabotage muscle-building efforts. They create the necessary physiological conditions for the foundational pillars and Tier 1 supplements to work at their full potential.

4.1 Vitamin D: The Sunshine Vitamin’s Role in Muscle Function

Vitamin D functions more like a hormone than a vitamin, and its importance for musculoskeletal health in older adults cannot be overstated.

• The Problem: Vitamin D deficiency is a global health issue, with older individuals being particularly at risk.³⁵ The skin’s ability to synthesize vitamin D from sun exposure declines significantly with age, and dietary sources are limited.³⁶
• Mechanism of Action: The active form of vitamin D binds to specific Vitamin D Receptors (VDRs) located within muscle tissue.³⁵ This binding process helps to stimulate the proliferation and differentiation of muscle fibers, with a particular impact on maintaining the health and size of fast-twitch Type II muscle fibers. These are the fibers responsible for power and explosive strength, and they are also the most susceptible to age-related atrophy.³⁵
• The Verdict: While research on vitamin D supplementation for building new muscle mass has produced mixed results, its role in maintaining the function of existing muscle is critical.³⁵ Correcting a deficiency is a foundational step for any older adult seeking to preserve strength and reduce the risk of sarcopenia. It ensures the muscular machinery is primed and ready to respond to the stimulus of training.

4.2 Omega-3 Fatty Acids (Fish Oil): Combating “Inflamm-Aging”

Chronic, low-grade inflammation is a hallmark of the aging process and a key contributor to the anabolic resistance that makes muscle growth so challenging after 40.

• The Problem: This systemic inflammation, sometimes termed “inflamm-aging,” can interfere with the signaling pathways that trigger muscle growth and can slow down recovery between workouts.³
• Mechanism of Action: The omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), found in high concentrations in fish oil, are potent anti-inflammatory agents.³⁸ More importantly for muscle building, studies suggest that omega-3 supplementation can directly combat anabolic resistance by increasing the muscle’s sensitivity to protein and insulin.⁷ In essence, they help the muscle “listen” more clearly to growth signals.
• Evidence and Dosage: While the overall body of evidence is still evolving and some meta-analyses show mixed results ⁴¹, a promising trend is emerging. Studies suggest that higher doses and longer durations of supplementation are more effective. For men over 40 seeking to improve muscle health, a daily dose of
  greater than 2 grams of combined EPA and DHA for a period of at least six months appears to offer the most significant benefits for improving muscle mass and strength.³⁸

Chapter 5: The Specialists: Tier 3 Supplements for Specific Scenarios

This tier includes supplements that are backed by good science but serve more specialized roles. They are not universally essential like Tier 1, but can be highly effective when deployed for specific purposes, such as preserving muscle during a diet or enhancing overnight recovery.

5.1 HMB (β-Hydroxy β-Methylbutyrate): The Muscle Protector

HMB is a metabolite of the essential amino acid leucine, the same “trigger” for muscle growth found in whey protein. However, HMB functions quite differently from its parent compound.

• Mechanism of Action: HMB’s primary strength is not in stimulating new muscle growth (anabolism), but in preventing the breakdown of existing muscle tissue (anti-catabolism).²⁶ It is particularly effective at reducing muscle damage and protein breakdown following intense exercise or during periods of stress.
• Best Use Case for Men Over 40: HMB’s anti-catabolic properties make it a valuable tool for older adults who are at a higher baseline risk of muscle loss. It is most effective for preserving hard-earned muscle mass, particularly during a cutting phase (caloric deficit) or periods of forced inactivity due to injury or illness.⁴⁵ Some evidence suggests it may help improve strength and muscle mass in older, sarcopenic populations.⁴⁴
• Dosage: The scientifically validated dosage is 1 to 3 grams per day, often divided into two or three smaller doses to maintain stable levels in the bloodstream.⁴⁴

5.2 Casein Protein: The Overnight Recovery Agent

While whey protein is the star for post-workout recovery, its slow-digesting cousin, casein, fills a unique and valuable niche in a 24-hour nutrition strategy.

• Mechanism of Action: Casein protein forms a gel-like substance in the stomach, leading to a much slower rate of digestion and absorption compared to whey. This results in a steady, sustained release of amino acids into the bloodstream over a period of several hours.²
• Best Use Case: This slow-release profile makes casein an ideal protein source to consume before bed. Taking 20 to 40 grams of casein protein before sleep can provide a continuous supply of amino acids to your muscles throughout the night. This helps to keep the body in an anabolic (muscle-building) state and mitigates the catabolic (muscle-breakdown) effects of the long overnight fast, thereby supporting enhanced recovery and growth.²

Chapter 6: Navigating the Noise: The Truth About “T-Boosters,” BCAAs, and Other Hype

The supplement industry is rife with products that overpromise and underdeliver. A crucial part of a smart strategy is knowing what to avoid. This saves not only money but also the frustration of chasing results that will never materialize.

6.1 The “Testosterone Booster” Trap

Few supplement categories are marketed more aggressively to men over 40 than “testosterone boosters.” These products often feature dramatic advertising but lack the scientific evidence to back their claims.

• The Claim vs. Reality: The vast majority of over-the-counter supplements marketed to boost testosterone have little to no rigorous scientific data supporting their effectiveness.⁴⁷
• The Science: While certain micronutrients, such as zinc and vitamin D, are essential for healthy testosterone production, supplementing with them will only raise testosterone levels if an individual is clinically deficient in that nutrient.⁴⁸ For a man with normal levels, these supplements will not boost testosterone above his natural baseline. The only medically proven treatment for clinically low testosterone is physician-prescribed Testosterone Replacement Therapy (TRT).¹⁰
• The Verdict: Instead of wasting money on ineffective “T-boosters,” men should focus their resources on the foundational pillars that naturally support healthy hormone levels: consistent resistance training, adequate sleep, stress management, and maintaining a healthy body weight.¹²

6.2 The BCAA Redundancy

Branched-Chain Amino Acids (BCAAs)—leucine, isoleucine, and valine—are fundamental to muscle growth. However, supplementing with them in their isolated form is often unnecessary.

• The Claim vs. Reality: BCAAs are marketed as essential for triggering muscle growth and reducing soreness.
• The Science: While the BCAA leucine is indeed the primary trigger for muscle protein synthesis, all essential amino acids are required for the process to be completed. High-quality protein sources like whey are naturally rich in all BCAAs and provide the full spectrum of amino acids needed. More recent research has shown that if you are already consuming sufficient protein through diet and protein shakes, taking an additional isolated BCAA supplement provides no further benefit for muscle growth.²
• The Verdict: Prioritize spending on high-quality whey or casein protein powders, which provide BCAAs as part of a complete amino acid profile, rather than on standalone BCAA products.

Conclusion: Your Blueprint for a New Prime

The journey from feeling “stiff, weak, and sedentary” to reclaiming strength and vitality after 40 is not a matter of finding a single magic pill. It is a process of strategic, evidence-based action. It begins with acknowledging and understanding the unique biological challenges of this life stage: sarcopenia, anabolic resistance, a tapering of hormones, and a slowing metabolism.

The response is not to train harder with diminishing returns, but to train smarter. The foundation is built upon three non-negotiable pillars: consistent and intelligent resistance training to send the signal for growth; targeted, high-protein nutrition to provide the raw materials; and a disciplined approach to sleep and recovery to create the optimal hormonal environment for that growth to occur.

Only once this foundation is unshakeable does supplementation become a powerful force multiplier. A core arsenal of Tier 1 supplements—creatine monohydrate for strength and cellular energy, and whey protein isolate for its potent leucine trigger—provides the direct fuel for performance and growth. This is fortified by a strategic layer of Tier 2 supplements—Vitamin D to ensure proper muscle function and Omega-3s to combat the “inflamm-aging” that holds back progress. Finally, specialized Tier 3 tools like HMB and casein can be deployed for specific goals like muscle preservation and overnight recovery.

This integrated blueprint transforms the uphill battle against aging into a clear, actionable plan. It replaces the confusion of the supplement aisle with the clarity of science. The path forward is not about a return to the past, but about leveraging wisdom and evidence to forge a new, stronger, and more resilient prime.

Appendix: Valuable Tables for Quick Reference

Supplement	Tier	Primary Benefit for Men >40	Recommended Daily Dose	Optimal Timing
Creatine Monohydrate	1	Increases strength, power, and lean mass; combats sarcopenia; cognitive benefits.	3-5 grams	Post-workout or anytime on rest days.
Whey Protein Isolate	1	Provides a fast-digesting source of high-leucine protein to trigger muscle synthesis.	20-40 grams	Within 2 hours post-workout.
Vitamin D3	2	Corrects common deficiency; supports muscle fiber function and bone health.	Varies based on blood levels; consult a physician.	With a meal containing fat.
Omega-3 Fatty Acids	2	Reduces systemic inflammation (“inflamm-aging”); may improve muscle sensitivity to protein.	>2 grams combined EPA/DHA	With meals.
HMB	3	Prevents muscle protein breakdown (anti-catabolic), especially during caloric deficits.	1-3 grams	Split into 2-3 doses throughout the day.
Casein Protein	3	Provides a slow, sustained release of amino acids to support overnight recovery.	20-40 grams	30 minutes before bed.

Supplement	Typical Container Size	Average Price Range	Approx. Cost per Serving
Creatine Monohydrate	500 g (100 servings)	$20 – $45	$0.20 – $0.45 (per 5g serving)
Whey Protein Isolate	2 lbs (~30 servings)	$45 – $65	$1.50 – $2.17 (per 25g protein serving)
HMB	90-100 g (~100 servings)	$17 – $40	$0.17 – $0.40 (per 1g serving)
Omega-3 Fish Oil	120 softgels (~60 servings)	$25 – $45	$0.42 – $0.75 (per 2g EPA/DHA serving)
Vitamin D3	120 softgels (120 servings)	$10 – $20	$0.08 – $0.17 (per serving)

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