Nutrition and supplements
Creatine for Men Over 40: 3–5 g a Day, Thorne Under 10 Cents a Gram
Plain monohydrate, 3–5 g a day, and the price per gram from each brand's own page (Thorne: under 10 cents). Plus the free routine to start before you buy.
Protein for Women Over 40: Why 0.8 g/kg Is a Floor, Not a Target
Your daily protein in grams at 1.2–1.6 g/kg for 130–190 lb, and how to split that total into 25–30 g meals you can actually plan.
