Care for muscles after 40 with food and exercise. Start today for everyday mobility.

Start today for everyday mobility

Getting up from a chair, climbing stairs and carrying things all rely on muscles. Strength is therefore about mobility and independence, not just appearance.

Your 40s are a good time to review diet and exercise before activities you enjoy become harder. Age alone does not establish sarcopenia.

References: Age and Ageing: sarcopenia

Care for muscles with exercise and food

Think of it this way: muscles need both use and building materials. Putting both in the same plan makes taking care of yourself more practical.

1. Put your muscles to work — WHO recommends adults do moderate-or-higher-intensity strength training covering all major muscle groups at least 2 days a week. Start with resistance suited to your ability and gradually increase difficulty.
2. Include protein sources in meals — Choose foods such as fish, eggs, lean meat, tofu, or beans to get enough total protein. The body breaks protein down into small units called amino acids to build and repair tissues.
3. Plan for consistency — Schedule training and prepare foods you enjoy, alongside other physical activities each week.

As we age, the way muscles respond to amino acids from food may change. Research in this area supports paying attention to both diet and muscle activity, but it does not mean that everyone over 40 digests meat poorly.

References: WHO: physical activity · MedlinePlus: dietary protein · FASEB: muscle and ageing

Observe strength through familiar activities

1. Use the same activity as a reference — Such as rising from a chair or carrying an appropriate weight. Observe stability and mobility.
2. Track trends regularly — record activities, difficulty and how you feel over several weeks to see what changes.
3. Seek assessment for clear changes — if weakness persists, getting up or walking becomes difficult, or you fall, ask a healthcare provider for an assessment.

Finding activities easier is useful for tracking progress, but does not confirm increased muscle mass. Assessing sarcopenia requires strength, muscle quantity or quality, and physical performance together.

Read more about Daily protein intake and Plant and animal protein to plan meals that suit you

References: Age and Ageing: sarcopenia · MedlinePlus: dietary protein

Pro Cap: an easy-to-prepare rice and grain formula

Pro Cap from GENISÉ offers rice and grain ingredients in capsules that fit easily into your after-meal routine, with no mixing needed.

1. Know the ingredients — Brown rice, jasmine rice and glutinous rice combined with corn and soybeans in one formula.
2. ALS protein analysis — the submitted Pro Cap sample contained 56.6 grams of protein per 100 grams. Read the report using the link below.
3. Ready for your routine — capsules need no measuring or mixing. Carry them in their original packaging and follow the label on working days and when travelling.

Discover Pro Cap formula and view the ALS protein analysis

Use as a supplement according to the label while prioritising protein from main meals and muscle-strengthening exercise. Protein's role does not confirm that Pro Cap increases muscle mass or replaces your entire daily protein requirement.

References: Siam Bio Best — Pro Cap formula · ALS — Pro Cap analysis · MedlinePlus: dietary protein · WHO: physical activity

Plan meals and training days to make strength part of life.

Start with training days you can schedule and meals you can realistically prepare. Stay consistent to support the activities you love.

Pro Cap directions are 2 capsules after meals, 3 times daily. Follow the label on the product received. The formula contains soybeans and a gelatin shell. Read Ingredients and product details before choosing the right pack for you

Order Pro Cap / Choose a pack

Reference: Siam Bio Best — Pro Cap formula · WHO: physical activity · MedlinePlus: dietary protein

Frequently asked questions

How often should I train my muscles after 40?

WHO recommends adults do moderate-or-higher-intensity strengthening activities covering all major muscle groups at least 2 days a week, with resistance suited to their ability.

Does getting up from a chair more easily mean muscle mass has increased?

This is useful for tracking activities, but does not confirm increased muscle mass. Assessment must consider strength alongside muscle quantity or quality.

How does Pro Cap suit people who value convenience?

Capsules made from three types of rice, combined with corn and soybeans. No shaker or measuring spoon. Take after meals as directed, alongside adequate, varied main meals.

References

1. Age and Ageing — Strength and sarcopenia assessment
2. WHO — Physical activity and strength training guidelines
3. MedlinePlus — Dietary protein and amino acids
4. FASEB Journal — Muscle response to amino acids with ageing
5. Siam Bio Best — Pro Cap formula
6. ALS — Pro Cap analysis