Protein is essential for muscle, metabolism and healthy ageing, but how much is enough? Forget the trends and high protein hype, research shows that the optimal intake depends on age, activity and health goals.
“We’ve gone from fearing fat to fearing carbohydrates and now it’s hard to find a food type that doesn’t come spiked with protein,” says CPC-RPA clinic dietitian, Shadia Djakovic.
When it comes to longevity, increasing health span or life spent living in good health, the question isn’t how much protein you can eat, it’s how much your body actually needs to function, repair and age well over time.
Protein plays an important role in maintaining muscle mass and supporting metabolism. As we age, preserving lean muscle mass becomes vital for independence, mobility and reducing the risk of chronic diseases.
However, more protein is not always better, and as Australians, we’re already meeting our recommendations. Eating too much protein, especially from animal sources, can overstimulate growth pathways such as IGF-1 and mTOR. These pathways are essential for growth and repair, but when persistently overactivated they have been linked to faster ageing and a greater risk of age-related diseases, including certain cancers.
For younger adults, moderate protein intake appears optimal for long-term health. Diets high in animal protein, particularly red and processed meat, are associated with a higher risk of cardiometabolic disease.
Protein needs increase with age. After about 65, muscles often become less responsive to dietary protein. A moderately higher intake, especially when combined with resistance exercise, can help preserve muscle and reduce the risk of sarcopenia or age-related muscle loss.
Forget the protein water and just drink plain water – please!
Shadia Djakovic
CPC-RPA clinic dietitian
“Protein in our diet needs to be tailored,” explains Shadia. “Protein needs shift across the lifespan and should be personalised based on your age, physical activity and health status.”
Equally important is protein quality. Plant-based proteins, such as in nuts, whole grains, beans, chickpeas, lentils and tofu also provide fibre, and antioxidants which can support both metabolic and cardiovascular health.
Instead of focusing on eating a lot of protein from supplements, bars and protein-enriched ultra processed foods, focus on a balanced diet with mostly plant-based proteins, fish and low-fat dairy. This means eating a moderate amount of protein and spreading it out across your meals to help build and maintain muscle and keep you full.
Timing also matters. Consuming protein throughout the day, rather than in one large meal can help your body build and maintain muscle, especially as you age.
Practically, this might look like incorporating a protein food into each meal: legumes or eggs in salads, low-fat yoghurt and nuts and seeds at breakfast, and balanced portions of fish or plant proteins at dinner.
Longevity is not about the hype on social media and it’s not about maximising a single nutrient. It’s about creating a sustainable dietary pattern that supports muscle maintenance and growth, metabolic health and overall wellbeing.
“The goal shouldn’t be to eat as much protein as possible,” says Djakovic. “It’s to eat the right amount, from the right sources, at the right stage of life. Forget the protein water and just drink plain water – please!”
Manual Name : Shadia Djakovic
Manual Description : Specialist Dietician and Resarch Support Lead | CPC RPA Health for Life Program
Manual Address :
Manual Addition Info Title :
Manual Addition Info Content :
Profile image :
Manual Type : contact
_self
Auto Type : contact
Auto Addition Title :
Auto Addition Content :
Auto Name : true
Auto Position : true
Auto Profile image :
Auto Phone Number : false
Auto Mobile Number : false
Auto Email Address : true
Auto Address : false
UUID :