A longevity specialist is shedding light on a common nutritional gap affecting adults over 40 — insufficient protein intake. According to Vassily Eliopoulos, many individuals are consuming far less protein than their bodies actually require, which can negatively impact muscle strength, metabolism, and long-term health.
Protein is widely recognized as a crucial macronutrient responsible for repairing tissues, supporting gut health, and maintaining overall bodily functions. However, as people age, their bodies undergo changes that increase protein demands. One of the key reasons behind this is a condition known as Anabolic Resistance. This means that after the age of 40, muscles do not respond as effectively to protein intake as they did in younger years, making higher consumption necessary to achieve the same muscle-building effect.
Traditionally, dietary guidelines recommended consuming around 0.8 grams of protein per kilogram of body weight. However, this benchmark was designed to prevent deficiency rather than to optimize muscle growth, metabolic efficiency, or longevity. Dr Eliopoulos suggests that adults over 40 should aim for a significantly higher intake — approximately 1.6 to 2.2 grams per kilogram of body weight daily.
For example, a person weighing 90 kilograms may need anywhere between 145 to 200 grams of protein each day, especially if they are physically active or following a calorie-restricted diet. Despite this, many individuals typically consume only 80 to 100 grams, which may not be sufficient to maintain muscle mass.
Adequate protein intake becomes increasingly important with age, not just for physical appearance but for overall health. It plays a vital role in preserving muscle mass, which is strongly linked to metabolic health in older adults. Additionally, protein supports immune function, helps repair tissues, contributes to bone strength, and aids cognitive performance since amino acids are essential for brain function.
Another important factor is how protein is distributed throughout the day. Experts recommend consuming around 40 to 50 grams of protein per meal to effectively stimulate muscle protein synthesis in individuals over 40.
When it comes to food sources, animal-based proteins such as meat, eggs, fish, and poultry are considered highly effective due to their rich leucine content — an amino acid that plays a key role in muscle growth. Whey Protein is also widely regarded as one of the most efficient and researched protein supplements. While plant-based proteins can also contribute, they generally require larger quantities to deliver similar benefits. Processed protein snacks, on the other hand, are best kept as occasional options rather than daily staples.
Health experts emphasize prioritizing whole food sources and using supplements only when necessary. Maintaining the right protein intake after 40 can significantly influence strength, energy levels, and overall longevity.
