The Power Of Protein for Longevity

Why Protein Matters for Longevity

• Muscle Maintenance and Sarcopenia Prevention
  Sarcopenia, the age-related loss of muscle mass and strength, is a major risk factor for frailty, falls, and metabolic decline. After the age of 50, adults lose 1% of their skeletal muscle each year. To combat this age-related decline, it is necessary to do two things: supply the nutritional foundation for muscle maintenance in the form of protein and the topic of another article, stimulate the muscle with resistance training exercise.Studies suggest that consuming at least 1.2–1.6 grams of protein per kilogram of body weight daily can help prevent muscle loss and support strength as we age (Bauer et al., 2013). The recommended daily amount increases with age as aging results in a diminished anabolic response to protein – it takes a higher dose to get the desired muscle response.

• Metabolic Health and Weight Management
  Protein is more thermogenic than carbohydrates and fats, meaning it requires more energy to digest and metabolize. This effect, known as the thermic effect of food (TEF), helps support a higher resting metabolic rate and can aid in weight maintenance (Pesta & Samuel, 2014). This is the reason you often feel full longer when you eat a protein-dense meal. It sticks with you longer.A diet that provides adequate protein will not only be more satiating, but because it protects and preserves your muscle, it keeps your metabolism firing. The more muscle you have, the more calories you burn even at rest. The more muscle you have, the lower your risk for diabetes.

• Cellular Repair and Healthy Aging
  Protein provides essential amino acids necessary for tissue repair, immune function, and enzyme production. High-quality proteins such as lean meats, fish, dairy, eggs, and plant-based sources like tofu and legumes contribute to cellular health and longevity (Mann et al., 2018).

How to Optimize Protein Intake for Longevity

• Distribute protein evenly throughout the day – Aim for 25–35 grams of protein per meal to maximize muscle protein synthesis. One ounce of meat provides about 6-7 grams of protein; an egg provides 6 grams of protein. Dairy is another great source of protein, with one ounce of cheese providing about 6 grams of protein. Consider cottage cheese and Greek yogurt as well.

• Prioritize high-quality protein sources – Include a variety of animal and plant-based proteins to ensure a broad spectrum of amino acids. Protein shakes can be an additional source of protein, especially if you find it challenging to get adequate protein at meals.

• Combine protein with fiber-rich foods – Pairing protein with vegetables and whole grains enhances satiety and supports gut health.

Frequent Asked Questions about Protein

• Should I use plant-based sources of protein? Eat the protein sources that you enjoy and will use consistently. A variety of both animal and plant-based sources is probably ideal. Your body will more easily synthesize, or break down and use, the amino acids from animal-based proteins compared to plant-based. In addition, plant-based proteins do not always provide a complete amino-acid profile, so it is important when using plant-based proteins to combine several sources.

• Is Collagen a complete protein? No, collagen has other health benefits for weight loss and metabolism (for example it may help your body’s own production of GLP-1 work better, giving you greater satiety). For this reason, you might consider adding collagen to your diet; however, it is not a substitute for protein.