Protein : How Much To Take, Best Sources In India & Myths Busted

Why You Need Protein for Healthy Ageing (And How Much You Actually Need)

This nutrient isn't just for the young guns looking to flex. 

It's your best bet for ageing strong, feeling energetic, and avoiding the dreaded "frail and fragile" look.

It is the fuel that helps you lift your grandkids, go anywhere you want on your own, and stay healthy no matter how old you are. 

In the next 3 minutes, we'll go over how this essential macronutrient helps you, bust common myths and give you easy sources to fill your daily needs. 

Let's get into it.

What This Nutrient Is Made Of

Before we get into why you need it, let's show what it actually is. 

Made up of 20 amino acids, these building blocks are responsible for repairing tissues, building muscles, producing enzymes, and even supporting your immune system. 

Keep in mind that you get the most benefits only when you have an active lifestyle.

Make sure you exercise regularly and perform some form of resistance training. Click here for a simple routine that can help you with it.

Now let's get into more science. 

Three Types of Amino Acids You Need to Know

• Essential Amino Acids: Your body can't make these, so you've got to get them from food.

• Non-Essential Amino Acids: Your body makes these naturally, so you don't have to worry about them too much.

• Conditionally Essential Amino Acids: Usually, your body makes enough of these, but when you're stressed or ill, you need more.

Here's a quick look at the essential amino acids you need and where you can find them:

Your body NEEDS these to run like a well-oiled machine.

As the most important macronutrient to consume as you age, let's see how it helps you.

Why You Need This Nutrient for Healthy Ageing

Here are 4 ways eating enough of it helps you. 

1. Stop Muscle Loss in Its Tracks

Ever notice how some older folks get skinny and weak? 

That's called sarcopenia, and it's your muscles shrinking as you age.

Without adequate intake, your body starts eating away at its own muscle. 

And once you lose that muscle, it's a slippery slope to reduced mobility and more doctor visits. 

Get enough, and you're setting yourself up to stay strong and independent.

2. Boost Your Bone Strength

This nutrient isn't just about muscles. It helps keep your bones strong too. 

Weak bones lead to breaks and fractures, and unwanted bed rests. 

A diet rich in this macronutrient has been linked to better bone density, when you combine it with healthy eating and an active lifestyle. 

3. Your Immune System's Secret Weapon

This essential fuel powers up your immune system by helping your body produce antibodies and repair tissues. 

As you age, your immune response gets weaker, making you more prone to getting sick. 

The right amount helps support your immune system. 

4. Keep Your Skin Looking Good (With Collagen)

Collagen is the most abundant form in your body and makes up around 30% of your total intake. 

It's often called the "scaffolding protein" because it helps maintain the structure and elasticity of your skin. 

As you age, collagen production naturally declines, and that's one of the biggest reasons why we get wrinkles and sagging skin as we grow older.

So to keep your skin healthy as you age, eat food that's rich in collagen. 

Collagen comes from animal sources like fish skin, chicken skin and bone broth. 

If you eat a vegetarian diet, you must take collagen supplements, since there are no plant-based collagen sources. 

Now that we have a good understanding of why you need it, let's clear some common myths around it. 

The Biggest Misconceptions About This Essential Nutrient

1. A High-Protein Diet Damages Your Kidneys

You've probably heard that eating too much can damage your kidneys.

Let's clear this up once and for all. 

If your kidneys are healthy, there's no evidence that a higher intake is going to hurt you. 

In fact, a study done in 2018 says the opposite. 

It showed that such a diet actually increased the glomerular filtration rate (GFR), which tells you how well your kidneys are filtering your blood. 

In fact, if you're over 50, you might need more to keep up with muscle loss and overall health.

Here's why: When we're younger, our bodies are more efficient at recirculating amino acids. 

This means amino acids from old or damaged molecules are reused. But as we age, this natural recycling process slows down. 

We need more from our diet to make up for the reduced recirculation. 

Without it, muscle loss and reduced immunity start to creep in.

2. You Don't Have To Pay Attention To Your Intake

Many people assume they're getting enough. 

However, studies by ICMR show that approximately 80% of older adults in India don't meet their daily needs.

(Nutrient Requirements and Recommended Dietary Allowances for Indians: A Report of the Expert Group of the ICMR. National Institute of Nutrition, 2020.)

This means the average Indian diet doesn't fulfill our requirements.

This shortfall can accelerate muscle loss, bone weakness, and immune decline. 

Being mindful of your intake is key to maintaining a strong and healthy body as you age.

Aim for 1.2-1.5 grams per kilogram of body weight. 

For example,

• If your ideal weight is 60 kg, go for 72-90 g daily.

• If your ideal weight is 70 kg, aim for 84-105 g per day.

Myth 3: Plant-Based Options Aren't as Good as Animal Sources

While it's true that animal sources (like meat, fish, and dairy) contain all essential amino acids, plant-based options can be just as effective when combined correctly.

They get a bad rap, but here's the truth: They can hold their own against meats only when you mix them right (we have some quick examples below). 

You've got to be careful here because many plant-based sources are also calorie dense.

And here's another thing to note: bioavailability.

It refers to how well your body can absorb and "use" what you eat. 

Animal sources like eggs, meat, and dairy have high bioavailability (~90-100%), meaning your body gets most of what they provide.

Plant options like dal, lentils and beans, on the other hand, have a lower bioavailability (~50-70%) because they're harder for your body to digest and absorb.

Let's take a few plant-based sources and break it down:

The challenge here is you have to eat a truckload of these to reach your daily requirement. And that's before even considering the calorie count of our carb-heavy diet. 

This is where supplements swoop in to save the day. 

Whey is the top pick. It's packed with all the amino acids you need and is easy to digest. 

If you're vegan or intolerant to dairy, plant-based supplements like soy, pea, or rice can be your alternatives when combined smartly.

Easy Sources You Can Start With Today

Quick Tips to Add More to Your Day

• Add eggs or Greek yoghurt to your breakfast.

• Munch on nuts, cheese, maybe even a shake between meals.

• Add extra beans or lentils to soups and salads.

• Don't skip this essential macronutrient at dinner.

Your Ageing Powerhouse

If you want to age well, you need to be serious about this nutrient. 

It's important to keep your body strong, your immune system sharp, and your skin looking good. 

Again, keep in mind that you still must exercise and have a healthy lifestyle. Move around, lift weights (even if they're light). 

Don't fall for the myths. You're not going to wreck your kidneys by eating more, but you will wreck your health if you don't get enough.

The takeaway is simple: Prioritize this crucial macronutrient in your diet, and your body will thank you for it. 

And if you're ready to take the next step in your healthy ageing journey, join our community at The Oak Age.

Think about it... A group full of people like you, who are on a mission to make all their years count. 

Oh and there are also some sweet benefits, like…

• Exclusive access to our biological age tool

• Challenges, and exclusive travel rewards to winners

• Easy, actionable healthy ageing tips

• Influence your circle and earn referral rewards

When you join us, you're getting more than bare advice. 

You're stepping into an ecosystem designed to help you live better, with practical benefits that actually make a difference.

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References

• "Muscle loss and protein needs in older adults." Harvard Health Publishing, 2024.

• "I'm a nutrition expert - 3 things you should eat to keep bones strong." New York Post, 2024.

• "The #1 High-Protein Snack for Better Cognitive Health, According to Dietitians." EatingWell, 2024.

• "How protein became the world's hottest macro." The Daily Telegraph, 2024.

• "Protein and Healthy Aging: How Much Is Enough?" Verywell Health, 2024.

• "Researchers show that a high-protein diet does not affect kidney function." Medical Xpress, 2018.

• "High-protein diets: Are they safe?" Mayo Clinic, 2022

• "8 Protein Myths Too Many People Still Believe." U.S. News & World Report, 2018.

• "Protein for Better Aging." Tufts Health & Nutrition Letter, 2020.