Protein and Longevity: Are You Getting Enough?
I’m all about evidence-based strategies that support your resilient mind and body—especially when it comes to ageing well. One of the most important, and often misunderstood, nutrients in the longevity conversation is protein.
You’ve probably heard that protein is important for building muscle. But did you know it also plays a critical role in protecting your brain, bones, hormones, immune system, and metabolic health as you age? Let’s dive into the connection between protein intake and longevity—and how to get it right.
Why Protein Matters More As We Age
As we get older, our ability to build and maintain muscle (known as muscle protein synthesis) naturally declines. This age-related muscle loss, called sarcopenia, is a major driver of frailty, falls, and loss of independence in later life.
Research shows that higher protein intakes are linked to better muscle strength, physical function, and even lower mortality risk in older adults [1][2].
Protein isn’t just about muscle though—it also:
✅ Supports immune function
✅ Helps regulate blood sugar and appetite
✅ Maintains bone density
✅ Supports neurotransmitter function (aka: brain health and mood)
How Much Protein Do You Really Need for Longevity?
The current RDI (Recommended Dietary Intake) for protein in Australia is 0.8g per kilogram of body weight. But studies show this is the minimum to avoid deficiency—not the optimal intake for thriving as we age.
Previously we were told that consuming more than 20 grams of protein in one sitting was redundant and that any excess would be wasted. However, a 2023 study [3] found that 100 grams of protein results in a greater and more prolonged (>12 h) anabolic response when compared to ingesting just 25 g protein.
For active adults and especially those over 50, research supports aiming for 1.2 to 2.0g of protein per kilogram of body weight per day, depending on activity level and health status [4][5].
For a 70kg woman, that’s 84 to 140g of protein daily.
Timing and Distribution Matter Too
Getting enough protein is important—but when and how you eat it also makes a difference.
🕒 Distribute protein across meals. Aim for 25–40g minimum of high-quality protein at each meal to maximise muscle protein synthesis.
💪 Post-exercise protein within 60 minutes of exercise is key for muscle repair and recovery—especially after resistance or endurance training.
Is Too Much Protein Harmful?
There’s a persistent myth that high-protein diets harm the kidneys. But in healthy individuals, higher protein intakes are not associated with kidney damage. In fact, they’re linked with better metabolic health and weight management outcomes [6].
However, quality matters—processed meats and excessive red meat may have health risks, whereas lean animal proteins, seafood, eggs, and plant-based proteins like legumes and tofu offer longevity benefits.
Longevity-Boosting Protein Sources
Here are some nutrient-dense, protein-rich foods that also support healthy ageing:
- Eggs – rich in choline and B12 for brain health
- Lentils & chickpeas – fibre, plant protein, and polyphenols
- Salmon & sardines – omega-3s for inflammation and heart health
- Greek yogurt & cottage cheese – great for breakfast or snacks
- Chicken breast & turkey – lean, high-quality protein
- Tofu & tempeh – versatile plant proteins
Protein, Lifestyle, and the Big Picture
Protein is essential, but it’s not a magic bullet. The greatest longevity benefits come when protein intake is combined with strength training, quality sleep, stress regulation, and an anti-inflammatory diet.
In other words, your resilient mind and body thrive when protein becomes part of a lifestyle—not just a nutrient.
Want Support with Your Protein Plan?
Whether you’re navigating perimenopause, rebuilding after illness, or simply aiming to age strong, Jodi Allen Nutrition can help you build a personalised, evidence-based plan to optimise your nutrition and longevity.
References
- Bauer, J. et al. (2013). Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. Journal of the American Medical Directors Association. https://doi.org/10.1016/j.jamda.2013.05.021
- Coelho-Junior, H.J., et al. (2022). Higher Protein Intake Is Associated With Lower Risk of All-Cause Mortality in Older Adults. Nutrients. https://doi.org/10.3390/nu14183872
- Trommelen, J. et al. (2023). The anabolic response to protein ingestion during recovery from exercise has no upper limit in magnitude and duration in vivo in humans. Cell Reports Medicine, Volume 4, Issue 12,2023,101324,ISSN 2666-3791, https://doi.org/10.1016/j.xcrm.2023.101324
- Deutz, N.E.P., et al. (2014). Protein intake and exercise for optimal muscle function with aging: recommendations from the ESPEN Expert Group. Clinical Nutrition. https://doi.org/10.1016/j.clnu.2013.04.007
- Phillips, S.M. (2017). Current concepts and unresolved questions in dietary protein requirements and supplements in adults. Frontiers in Nutrition. https://doi.org/10.3389/fnut.2017.00013
- Martin, W.F., Armstrong, L.E., & Rodriguez, N.R. (2005). Dietary protein intake and renal function. Nutrition & Metabolism. https://doi.org/10.1186/1743-7075-2-25
