Protein is a critical macronutrient, playing a central role in muscle building, recovery, and overall health. While its importance in sports performance is widely acknowledged, emerging research suggests that protein also plays a vital role in promoting longevity. The key lies in balancing protein intake to support muscle mass and metabolic function across the lifespan, while avoiding excesses that may accelerate aging processes.

Protein in Sports: Maximizing Performance and Recovery

In the world of sports nutrition, protein is essential for muscle protein synthesis (MPS), the process that builds and repairs muscle tissue. For athletes, particularly those engaged in resistance training, protein intake can maximize performance, aid in recovery, and enhance muscle mass. According to the International Society of Sports Nutrition (ISSN), most exercising individuals need around 1.4-2.0 g of protein per kg body weight per day to support muscle maintenance and growth. Higher intakes of 2.3-3.1 g/kg/day may be necessary during periods of fat loss or when aiming to retain lean body mass while in a calorie deficit.

The ISSN also highlights the importance of protein timing—consuming 20-40 g of high-quality protein, ideally containing leucine, every 3-4 hours. For athletes, the ideal time to consume protein is often pre- or post-workout to support muscle recovery and enhance the anabolic response. However, protein can also be taken throughout the day to ensure a constant supply of amino acids for muscle building.

Protein for Longevity: Preserving Muscle and Supporting Health

As we age, muscle mass naturally declines, leading to sarcopenia, frailty, and decreased mobility. This age-related loss of muscle tissue can impair quality of life and increase vulnerability to other health issues. Adequate protein intake is critical to counteract these effects, helping to maintain muscle strength and functional capacity. Research suggests that older adults should aim for 1.0–1.2 g of protein per kg body weight per day to support muscle maintenance and prevent muscle loss.

While protein supports muscle health, there is a growing concern about the impact of excessive protein on longevity pathways. Specifically, too much protein—particularly from animal sources—may activate mTOR (mechanistic target of rapamycin), a signaling pathway linked to cell growth and aging. Overactivation of mTOR can accelerate age-related diseases, such as cancer and cardiovascular disease. Moderate protein intake is recommended to strike a balance between muscle maintenance and minimizing potential negative effects on aging.

Finding the Balance: Protein for Performance and Longevity

The challenge lies in finding the optimal protein intake that supports both athletic performance and healthy aging. For athletes, protein enhances muscle growth and recovery, contributing to peak performance. For older adults, protein intake is crucial for maintaining muscle mass and overall health, preventing frailty and age-related decline. However, the optimal approach varies depending on age, activity level, and health goals. Moderate, high-quality protein intake, particularly from plant-based sources, is likely the best strategy for balancing both muscle health and longevity.