How Much PROTEIN You Really Need to Prevent Disease and Stay Strong

Muscle Mass and Longevity:

Studies show that individuals with low muscle mass have a 40-50% higher risk of mortality compared to those with adequate muscle mass.

Muscle strength, rather than just volume, is crucial for longevity and health.

Protein Timing and Distribution:

Distributing protein intake throughout the day in **three to four meals** is more effective than consuming it all at once.

Consuming protein post-workout aids muscle recovery, but the urgency to consume it immediately after exercise is overstated.

Recommended Protein Intake:

Current recommendations suggest 0.8 grams of protein per kilogram of body weight. However, recent studies indicate that older adults need at least 1.6 grams to prevent muscle loss.

Jessie advocates for aiming for 2 grams per kilogram or 1 gram per pound of body weight for optimal health.

Understanding Protein:

Composition: Proteins are made of amino acids, which are the building blocks of various bodily functions, including muscle repair, hormone production, and immune response.

Sources of Protein:

Animal Sources: Fish, meat, eggs, and dairy.

Plant Sources: Tofu, lentils, peas, and pulses.

Why Protein Matters:

Essential for All: Protein is crucial for everyone, from teenagers to seniors. It supports healthy ageing, hormone balance, and metabolic functions.

Muscle Mass Maintenance: After age 30, individuals lose about 10% of muscle mass per decade. Maintaining muscle is vital for overall health and independence in older age.

Practical Tips: Start the day with a protein-rich breakfast.

Overall, the emphasis is on the critical role of protein in health, particularly as we age, and the need to adjust dietary habits to ensure adequate intake.

Health Benefits of Protein: Higher protein intake is associated with reduced mortality risk, better glucose regulation, and improved satiety, which can help manage cravings and overall health.

Protein Supplements: Protein powders can be a convenient way to increase protein intake, but it's important to choose high-quality sources and be cautious of flavoured options that may contain additives.

Protein Sources: Animal sources (meat, fish, eggs, dairy) and plant sources (tofu, lentils, peas) provide protein. Plant proteins may require more planning to ensure adequate intake of essential amino acids.