Most adults over 35 are trying to build a house without bricks. You're training hard, but if your nutrition is still stuck in your 20s, you aren't giving your body the raw materials it needs to stay strong, recover, and avoid the "Monday Penance" cycle. In this episode of The Train Properly Podcast, Paul Hughes from Templetown Strength & Conditioning dives into the "Protein Priority." If you feel like your progress has stalled despite consistent training, the missing link is likely your protein intake. What we cover in this episode:

• Anabolic Resistance: Why 20g of protein worked at age 25, but barely moves the needle at 45.
• The "Bricks" Analogy: Why you can't out-train inadequate nutrition.
• The Fat-Loss Cheat Code: How protein solves hunger and late-night cravings.
• Practical Targets: Exactly how much you need (1.6-2.2g per kilo) and how to hit it using real-world Irish staples.
• The "Monday Penance" Trap: Why smashing yourself in the gym after a low-protein weekend is doing more harm than good.

Let's break down the biology of why protein needs change as we age and how to hit your targets without turning food into a second job.

Ready to stop guessing and start building? Email [email protected] with the word PROPER to see if our structured coaching is a fit for you. When you email, Paul will also send you the 3-Step Bracing Protocol to help you protect your structure and move safely.

www.templetownsc.com