{"id":6748,"date":"2025-03-07T00:22:35","date_gmt":"2025-03-07T00:22:35","guid":{"rendered":"https:\/\/www.ageshift.life\/?page_id=6748"},"modified":"2025-03-23T16:26:58","modified_gmt":"2025-03-23T16:26:58","slug":"protein","status":"publish","type":"page","link":"https:\/\/www.ageshift.life\/index.php\/protein\/","title":{"rendered":"Protein"},"content":{"rendered":"\t\t
\n\t\t\t\t
\n\t\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t\t\t\t
\n\t\t\t

\n\t\t\t\t<\/span><\/span>\t\t\t<\/h3>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t\t\t\t\t\t

Eat more Protein!<\/h1>

intro content<\/p>

\u00a0<\/p>

JTMWTD \u2013 Just Tell Me What To Do<\/h2>

Total protein intake per day should be much higher for most people than you\u2019d get just by eating healthy food alone.\u00a0 Thus a\u00a0 definite role for protein powder supplements.<\/p>

Target is to consume between 1.5 and 2.2 grams of protein per kg of body weight, per day.\u00a0<\/p>

Whey protein is best for muscle growth (due to its leucine content, bioavailability, rapid digestion).\u00a0 Plant proteins require more effort to get the right amino acid balance.\u00a0 Higher end of range when actively exercising.\u00a0 Lower end for maintenance.<\/p>

Safety & Precautions<\/h2>

Renal function test before starting (high protein intake is OK unless you have renal impairment).\u00a0 Max per serving size of 50g (just excreted otherwise and overloads kidneys), ideally multiple 25g servings, or consume over an hour.<\/p>

High protein intake is safe with good kidney function, so get a renal function test first<\/p>

Potential concerns eg around bone loss are not supported by latest research.<\/p>

Check reviews on content analysis.\u00a0 Recent reports ([LINK]) have shown that vegetable derived protein powders are higher in heavy metals, and that Chocolate flavored powders have higher levels also.\u00a0 See our list of recommended brands [LINK].<\/p>

Why Protein is Essential for EVERYONE<\/p>

For muscle growth.\u00a0 To optimize growth when exercising.<\/p>

To slow sarcopenia (inevitable muscle loss with age)<\/p>

Hard to get optimal amount from diet alone<\/p>

How to Calculate & Manage Your Protein Intake<\/p>

Use your body weight as a guide, targeting approx 2g per kg of body weight. Aim at the higher end of this when actively exercising esp weight training.\u00a0 Adjust down slightly if your lean muscle mass is low (BMI > 30; calculate based on what your ideal weight should be).<\/p>

Combining with Creatine is synergistic (see separate article on Creatine).<\/p>

Detail<\/p>

Official RDA (0.8g per kg) is way below what is optimal for building and maintaining muscle mass.\u00a0 Most people consume less than half of what is optimal.<\/p>

Low protein can drive increased hunger and consumption, as your body tries to meet its protein requirements and ignores the cost of all the excess calories that then come in as a side effect.<\/p>

WDID \u2013 What Do I Do<\/p>

fyi I weigh around 85kg.\u00a0 My total target is 180g per day<\/p>

50g protein shake WITH 5g Creatine mid morning<\/p>

50g protein shake without Creatine mid afternoon<\/p>

Time these generally around an exercise session.\u00a0 Exact timing pre\/post\/during exercise is apparently not critical, the total amount is.<\/p>

The remainder of my intake is from a healthy diet (eg fatty fish like Salmon is high in protein).\u00a0 In general animal proteins are more complete with less effort required to get input right.<\/p>

For the shake, to avoid getting too bored, mix it up with some milk, low fat Greek Yoghurt, frozen berries, peanut butter, fresh fruit (but don\u2019t spike your sugar levels) etc.\u00a0 I also alternate between flavors (I keep three base flavors at a time, eg Chocolate, Vanilla, Strawberry).<\/p>

Recommended Brands<\/p>

\u00a0<\/p>

Avoid powders that are full of additives and artificial sweeteners.\u00a0 From reputable source, with regular lab testing.<\/p>

Affiliate link 1, 2, 3 etc<\/p>

Research<\/p>

Articles and podcasts to go here\u2026<\/p>

Expert Longevity Leader Opinions<\/p>

The amount of protein you need depends on several factors, including your sex, body weight and lean body mass, activity level, and age. The recommended daily allowance (RDA) for protein is 0.8g\/kg of body weight, but this is not enough for most people. You likely want at least 1.6g of protein per kilogram of body weight per day. As you get older, this number should increase due to anabolic resistance, meaning your muscles are less sensitive to the effects of amino acids as you age.\u00a0 For active people with normal kidney function, a good place to start is one gram of protein per pound of body weight per day, or 2.2g\/kg\/day. This is nearly triple the minimum recommendation. Spread this amount throughout the day, aiming for four servings of about 0.25g\/lb of body weight each.<\/p>

For example, a 180-pound person should consume a minimum of 130 grams of protein per day and ideally closer to 180 grams, especially if they are trying to add muscle mass. A six-ounce serving of chicken, fish, or meat provides about 40 to 45 grams of protein, so this person should aim to eat four such servings per day.<\/p>

Most people don\u2019t need to worry about eating too much protein. The safe upper limit is 3.7g\/kg\/day of body weight. You can adjust your protein intake upwards if you find yourself losing lean mass. If you choose to get your protein from plant sources, be aware that plant protein is less bioavailable than animal protein and the distribution of amino acids is not the same. Therefore, you may need to eat more plant protein to meet your needs.<\/p>

Johnnson\u2019s point of view<\/p>

He appears to consume most protein from plants, with an additional 29g of protein in the for of pea protein.\u00a0 He sells a protein powder that is plant based.<\/p>

Xxx affiliate link on amazon<\/p>

More reading for healthy sources of protein<\/p>

\u00a0<\/p>

High protein animal foods<\/p>

Salmon, Tuna<\/p>

Chicken<\/p>

High protein plant and nut foods<\/p>

High protein supermarket foods<\/p>

High protein Yoghurt<\/p>

Greek Yoghurt<\/p>

Notes for Adrian:<\/p>

\u00a0<\/p>

JTMWTD: insert a CTA to join the app waitlist.<\/p>

\u00a0<\/p>

Talk about why everyone needs protein, men, women, elderly people.<\/p>

\u00a0<\/p>

Discuss how different sexes and ages can calculate and manage their protein intake.<\/p>

\u00a0<\/p>

Need more example protocols.<\/p>

\u00a0<\/p>

I don\u2019t like the \u201cdetail\u201d subheading, it needs another name or the content should go under a different heading.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"

Eat more Protein! intro content \u00a0 JTMWTD \u2013 Just Tell Me What To Do Total protein intake per day should be much higher for most people than you\u2019d get just by eating healthy food alone.\u00a0 Thus a\u00a0 definite role for protein powder supplements. Target is to consume between 1.5 and 2.2 grams of protein per … <\/p>\n

Read more “Protein”<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-6748","page","type-page","status-publish","hentry"],"featured_media_urls":[],"_links":{"self":[{"href":"https:\/\/www.ageshift.life\/index.php\/wp-json\/wp\/v2\/pages\/6748","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.ageshift.life\/index.php\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/www.ageshift.life\/index.php\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/www.ageshift.life\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.ageshift.life\/index.php\/wp-json\/wp\/v2\/comments?post=6748"}],"version-history":[{"count":7,"href":"https:\/\/www.ageshift.life\/index.php\/wp-json\/wp\/v2\/pages\/6748\/revisions"}],"predecessor-version":[{"id":7167,"href":"https:\/\/www.ageshift.life\/index.php\/wp-json\/wp\/v2\/pages\/6748\/revisions\/7167"}],"wp:attachment":[{"href":"https:\/\/www.ageshift.life\/index.php\/wp-json\/wp\/v2\/media?parent=6748"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}