Protein and Supplement Guidance for Men's Muscle Health

Adequate protein intake is essential for muscle growth, maintenance, and recovery, but the required amount varies by age, body weight, and activity level. For the average adult man, a minimum of 0.8 g of protein per kilogram of body weight per day (about 56 g for a 70 kg individual) is recommended. Active men, those engaged in regular strength training, or individuals seeking to preserve muscle mass during weight loss should aim for 1.4–2.2 g per kilogram daily, with older adults often advised to increase intake toward the higher end to counter age‑related muscle loss.

In addition to protein, several dietary supplements can further support muscle function and recovery when combined with regular exercise and balanced nutrition. Frequently cited supplements include leucine, a branched‑chain amino acid that stimulates muscle‑protein synthesis; HMB, a metabolite of leucine that may reduce muscle breakdown; collagen, which contributes to connective‑tissue health; creatine, one of the most researched performance enhancers; and vitamin D, important for muscle strength and overall health. These supplements are most beneficial when used alongside adequate protein consumption and consistent training.

The guidance applies to men across the Balkans, reflecting recommendations highlighted in Croatian and Serbian health publications.