Protein for Longevity: Why It Matters and How Much You Need

Written By Dr. Lorraine Olivero-Brodeur

One of the most common questions I receive from my clients at Aquarian Medicine® is, "How much protein should I actually be eating?"

I love this question! It gives me the opportunity to explain how vital protein intake is for overall vitality. You see, protein is more than just a nutrient for bodybuilders and athletes—it's essential for everyone, especially if you're focused on longevity and healthy aging. Adequate protein intake supports muscle mass, strength, bone density, immune function, and vibrant living.

Why Protein Matters for Longevity and Muscle Health

As we age, our bodies naturally begin to lose muscle mass, a condition known as sarcopenia. According to a study published in the American Journal of Clinical Nutrition, higher protein intake helps preserve muscle mass and strength, crucial for maintaining mobility, independence, and overall health as we age.

Additionally, protein intake supports bone health, reducing the risk of osteoporosis. A review published in the journal Nutrients suggests that protein enhances calcium absorption and bone metabolism, crucial for long-term bone health.

So, How Much Protein Do You Really Need?

Ideally you should aim for approximately 1.2–1.6 grams of protein per kilogram of body weight daily, especially for you’re over 50. To optimize muscle synthesis, consume around 25-30 grams of protein per meal to support muscle maintenance and optimal health.

What Does 30 Grams of Protein Look Like in Daily Life?

To make this practical, here's how 30 grams of protein can easily fit into everyday meals:

·       Breakfast: Scrambled eggs (3 eggs) with veggies and ½ avocado, or a cup of Greek yogurt topped with berries and a handful of almonds.

·       Lunch: Grilled chicken salad with quinoa and mixed vegetables, or a hearty turkey sandwich on whole-grain bread.

·       Snack: A protein-rich smoothie (protein powder, spinach, almond milk, banana) or cottage cheese with pineapple and seeds.

·       Dinner: 4 oz grilled salmon with broccoli and sweet potato, or 1 cup cooked lentils mixed with sautéed veggies and brown rice.

If you find it difficult to eat that much protein daily, you can supplement with one of my favorite protein hacks called “Perfect Amino”. Rich and I personally take one serving – 5 tablets (which is the equivalent to 30 grams of Whey protein without the calories) within 30 minutes of awakening. This pure essential amino acid blend is laboratory tested to be 99% utilized to build new protein and collagen. 

At present, I am healing from a fractured leg.  Understanding the importance of protein intake,  especially when healing from an injury, I take my Perfect Amino’s twice a day! If you would like to learn more about Perfect Amino, click on the link below.

At Aquarian Medicine®, we're passionate about empowering you with actionable strategies for healthy aging and optimal wellness. Understanding and prioritizing protein in your diet is a simple yet transformative step toward achieving vibrant health and longevity.

 

Medical Studies & Resources:

Dr. Lorraine Olivero-Brodeur https://www.aquarianmedicine.com