Expert advice on optimising protein intake for longevity

Protein is widely recognised as a vital macronutrient required by the human body to repair itself and maintain overall gut health.

However, when addressing the specific amounts needed, many individuals fall woefully short. This insight comes from Dr Eliopoulos, a longevity expert trained at Cornell University and co-founder of Longevity Health.

Taking to Instagram on Saturday, Doctor Eliopoulos shared that even while training well and eating clean, people above the age of 40 are often not meeting their protein requirements, as a result of which their muscle, metabolism, and longevity are taking a hit. This occurs because few are aware of the actual requirements for a healthy adult.

Why protein requirement changes after 40

There are significant changes in terms of metabolic health that a person experiences after they turn 40.

As the Doctor explained, "After 40, your muscles become resistant to the anabolic signal from protein. It's called anabolic resistance, and it means your body needs more protein to trigger the same muscle-building response it got easily at 25."

Protein requirement for people above 40

To optimise longevity, those over 40 should consume between 1.6 and 2.2g of protein per kilogram of body weight daily.

"For a 90kg man, that's 145 to 200g of protein per day. Most men are hitting 80 to 100g and wondering why they can't build or hold muscle," shared the physician.

Importance of protein in ageing adults

Ensuring adequate intake provides several benefits:

• Preserves muscle mass, the single strongest predictor of metabolic health in ageing
• Supports immune function and tissue repair
• Keeps you satiated, reducing processed food intake naturally
• Protects bone density
• Maintains cognitive function; the brain also runs on amino acids

The Doctor also listed the best protein sources:

• Animal proteins (beef, eggs, fish, poultry) have the highest leucine content, the amino acid that triggers muscle protein synthesis
• Whey protein is the most studied and effective supplement form
• Plant proteins work but require a higher volume to match the anabolic response
• Ultra-processed protein bars are a distant last resort

"Whole food first. Supplement where needed. Don't overcomplicate it," he added.

Please Note: This information is for educational purposes only and does not count as professional advice. Readers should always consult a qualified doctor regarding any questions about their health or a medical condition.