The Power of Protein: 5 Essential Benefits for Longevity, Health and Body Composition

In this months article I will be quickly discussing the macro nutrient Protein and its importance for longevity and health and why its important. Protein tends to get over looked in our diets which is generally consisting of more carbs of fats. Now carbs and fats have there place however most people can see drastic benefits to their wellbeing, satiety and body composition just by adding some more protein to their diets.

So why is Protein Important?

Protein plays a crucial role in longevity by supporting muscle maintenance, metabolic health, and overall cellular function. Here's why it's important:

1. Muscle Preservation and Strength

• As we age, we naturally lose muscle mass (sarcopenia), which increases the risk of frailty and falls.

• Adequate protein intake, especially combined with resistance training, helps maintain muscle strength and mobility.

2. Metabolic Health and Weight Management

• Protein helps regulate blood sugar levels and insulin sensitivity, reducing the risk of type 2 diabetes and obesity.

• It also boosts metabolism and promotes satiety, preventing excessive weight gain.

3. Cellular Repair and Longevity Pathways

• Protein provides amino acids needed for DNA repair, immune function, and the production of enzymes and hormones.

• Certain amino acids, like leucine, activate mTOR (a growth regulator), but excessive activation might shorten lifespan, while balanced protein intake optimizes longevity pathways.

4. Cognitive Function and Brain Health

• Proteins support neurotransmitter production, which helps maintain cognitive function and mental clarity.

• Deficiencies in amino acids can contribute to neurodegenerative diseases like Alzheimer's.

5. Immune System Support

• Protein is essential for the production of antibodies and immune cells, helping the body fight infections and inflammation.

Optimal Protein Intake for Longevity

• Moderate intake (1.6-1.8g per kg of body weight) is generally recommended for healthy aging.

• Higher intake (1.8-2.2g per kg) may be beneficial for older adults to prevent muscle loss.

• If you are trying to lose fat a good starting point would be 1.6 grams per kg of body weight and as you get leaner you can increase to 1.8 to about 2.2g per kg of body weight but you won't necessarily see anymore benefit going higher than that.

Am I eating enough protein?

If you're not getting enough protein, you may experience:

• Muscle loss or weakness (especially if you're aging or training hard)

• Frequent hunger (protein keeps you full longer)

• Fatigue or low energy

• Slow recovery after workouts

• Brittle hair and nails

• Weakened immune system (frequent colds or infections)

  

Where can I get protein from?

Good sources of protein are found in animal products, like dairy, eggs, beef, chicken, fish, pork, lamb and turkey. You can also get protein from plants like legumes, chick peas or nuts and seeds.

Are all Protein Sources the same?

No, there is a difference between animal proteins, plant or nut and seed proteins. Animal proteins have a complete amino acid profile which means everything that makes up protein has all the building blocks, where as other forms like plant protein do not have a complete amino acid profile so you have to be a lot more diverse with your sources in order to get the same amount of protein as you would get from an animal source.

Another thing to consider is the bioavailability of plant and seed proteins. This means that the amount of protein that gets absorbed by the body is less compared to animal protein.

Can I get enough protein if I am vegan or vegetarian?

Yes you can! It will take some more effort to get the same amount as you normally get from animal sources. You would need to diversify and mix and match plant protein sources in order to get the right amount your body needs. A little more tedious but it can be done!

How can I start without calculating or weighing my food?

The best way to start would be to have 3-4 servings of protein per day with each meal of your choice about the same size as your fist. This is a simple reference you can use if you are unsure on how much to eat at first.

What about Protein Shakes?

Protein shakes are an easy and great way to get in your protein if you don't want to eat more meals. It is a supplement and should be considered as one to make sure your daily requirement is sufficient but it should not be the sole source of your protein intake. Protein powders are easy and convenient to consume and also a great add on to smoothies or yogurt providing you like the flavour.

Hopefully this gives you more insight and tips on what you can do to start implementing and adding more protein into your diet for a stronger healthier you!