The Power of Protein: Supporting Longevity & Muscle Maintenance

As we age, maintaining muscle mass and metabolic health becomes essential, not just for how we move but for how we age. Protein plays a central role. It supports far more than just muscle repair. It's involved in hormone production, immune function, detoxification, and tissue regeneration.

At The Lanby, we take a functional approach to nutrition. That means tailoring protein intake to your individual needs based on your goals, activity level, digestion, and metabolic health.

Why Protein Becomes More Important Over Time

Starting in our 30s, our bodies naturally begin to lose muscle mass—a process called sarcopenia. This decline doesn’t just affect how we look; it has profound effects on metabolism, strength, and overall health. Without enough high-quality protein and regular resistance training, muscle loss can accelerate, leading to challenges such as:

• Reduced metabolism and decreased insulin sensitivity, increasing risk for metabolic diseases
• Loss of strength, balance, and mobility, which raises the risk of falls and injury
• Lower resilience to illness and slower recovery from injury or surgery
• Decreased energy levels and overall vitality

How Much Protein Do You Actually Need?

The RDA is 0.8 grams per kilogram of body weight per day, which helps prevent deficiency but may not be enough to support strength, longevity, or specific life stages.

Research suggests the following targets:

• 1.0 to 1.5 grams per kilogram of body weight per day for healthy aging adults
• 1.4 to 1.7 grams per kilogram for active individuals or those focused on building muscle
• At least 1.1 grams per kilogram during pregnancy, increasing up to 1.3–1.5 grams per kilogram while breastfeeding to meet higher demands 
• 20 to 30 grams of protein per meal to optimize muscle protein synthesis and recovery

If you weigh 150 pounds (or 68 kilograms), this translates to about 80 to 110 grams of protein daily, ideally spread evenly across meals and snacks to maintain muscle, support metabolic health, and meet the needs of pregnancy or breastfeeding.

Tips to Optimize Protein Intake

Distribute protein throughout the day
Instead of saving most of your protein for dinner, aim to include a meaningful amount (30 grams is our general goal) at each meal. This approach supports muscle repair and metabolic stability.

Example:

• Breakfast: Three pasture-raised eggs, avocado, and Greek yogurt with berries
• Snack: Smoothie with protein powder 
• Lunch: Wild-caught salmon with quinoa and greens
• Snack: Bone broth (we like Fond) 
• Dinner: 100% grass-fed beef stir-fry with vegetables

Pair protein with nutrient-dense foods
Support digestion, absorption, and longevity by combining protein with:

• Healthy fats like olive oil, avocado, and nuts
• Fermented foods like sauerkraut, kefir, or kimchi
• Antioxidant-rich vegetables like leafy greens or cruciferous veggies
  
  

Support digestion
As we age, natural enzyme production declines, which can affect protein breakdown. You can support digestion by:

• Eating slowly and chewing thoroughly
• Incorporating fermented foods or digestive enzymes
• Choosing gentle sources like bone broth, slow-cooked meats, and collagen peptides

Best Sources of Protein for Longevity

Animal-based proteins
These are the most complete and bioavailable sources of protein. High-quality options include:

• Pasture-raised poultry and eggs, rich in leucine for muscle repair
• Wild-caught fish like salmon and sardines, which provide omega-3s and vitamin D
• 100% grass-fed beef and bison, which are higher in creatine and CLA
• Organic dairy products like kefir or Greek yogurt, which support gut health and recovery

Plant-based proteins
Individual plant proteins often lack one or more essential amino acids and tend to be less bioavailable than animal proteins. However, by combining different plant sources, you can achieve a complete amino acid profile to support your nutritional needs effectively.

• Lentils and chickpeas, which are rich in fiber and iron
• Quinoa and amaranth, complete proteins with all essential amino acids
• Tempeh and tofu, which are fermented and easier to digest
• Chia and hemp seeds, which offer protein plus anti-inflammatory omega-3s

High-Quality Protein Snacks for Busy Days

Protein-rich snacks help maintain stable energy and support muscle repair between meals. Some easy options include:

• Greek yogurt with berries and hemp seeds
• Hard-boiled pasture-raised eggs and almonds
• Cottage cheese with flaxseed and cinnamon
• A smoothie with collagen peptides, almond butter, and spinach
• Edamame with sesame oil and sea salt
• Hummus with raw vegetables and pumpkin seeds
• Wild caught tuna with whole grain crackers
• Chia pudding with walnuts
• Bone broth 

Choosing the Right Protein Powder

Protein powders can be helpful when you’re on the go or need support meeting daily needs. Look for:

• Organic or grass-fed sourcing
• Minimal ingredients
• No artificial sweeteners or additives
• Third-party testing for quality and purity

Recommended brands:

• Animal-based: Ballerina Farm, Be Well By Kelly
• Collagen peptides: Further Foods, FullWell, Promix  
• Plant-based: Truvani

Pro tip: Add healthy fats such as coconut milk or nut butter and fiber like chia or flax to your protein shake for better absorption and satiety.

Final Thoughts

Prioritizing protein is one of the most effective ways to support strength, metabolism, and healthy aging. A functional approach considers more than the number of grams you're getting. It’s also about quality, timing, digestion, and synergy with other nutrients.

At The Lanby, we help you build a nutrition plan that reflects your lifestyle and goals. Because longevity isn’t just about living longer. It’s about staying strong, energized, and well.