Aim for a minimum of 1.2 grams of protein per kilogram of body weight per 24 hours, increasing to 1.6 grams if you are active (exercise regularly, run, or do resistance training). This higher intake is crucial for replenishing amino acids, improving satiety, reducing cravings, and supporting overall physiological functions beyond just muscle health.
Make your first meal of the day protein-rich to replenish amino acids broken down overnight and set yourself up for the day. This strategy is highly effective in curbing mid-morning hunger and reducing cravings for snacks and ultra-processed foods, as protein is incredibly satiating and signals to your brain when you’ve had enough food.
Before eating any meal, ask yourself: 1) Is there enough protein on my plate to meet my requirements? 2) Are there ingredients in this meal that are supporting my gut health? 3) Is the overall impact of this meal going to be anti-inflammatory? This framework helps simplify eating and guides you toward nutritionally balanced choices.
Integrate strength-building activities into your daily routine, such as carrying heavy shopping bags up stairs instead of using a lift. This engages various muscle groups, providing the stimulus for muscle protein synthesis and helping to build strength without requiring a dedicated gym session.
Focus on maintaining muscle bulk as a key strategy for ensuring metabolic health and strength, especially as you age. Strong muscles are not just for physical strength but also act as sinks for sugar, reducing the risk of metabolic disease and frailty.
Reduce consumption of ultra-processed foods, as they are typically low in protein and often contain ingredients that are rapidly absorbed, leading to sugar spikes and crashes. These foods are not satiating and can drive overconsumption, contributing to excess energy intake and fat storage.
Reframe your perception of breakfast by considering savory options, including leftovers from dinner. This simple shift can significantly increase your morning protein intake, providing sustained energy and reducing cravings throughout the day.
If consuming oatmeal, reduce the oat quantity (e.g., two tablespoons) and significantly enhance its protein content by adding milled flax seeds, chia seeds, shelled hemp seeds, and raw cacao. This creates a more satiating and nutrient-dense breakfast that provides steady energy.
Even with processed meals like a meal deal, make small adjustments to increase protein, fiber, and anti-inflammatory components. For example, add shelled edamame for protein, swap crisps for raw nuts, and choose water over sugar-sweetened beverages.
Opt for sourdough bread over white bread, as its fermentation process increases protein absorption and the total amount of protein. This marginal gain contributes to higher protein intake and better satiety.
Incorporate eggs into your morning meal, even if you’re short on time, by boiling a couple of eggs. This is an easy way to significantly boost your protein intake, helping you reach your daily requirements and reduce mid-morning hunger.
Spread peanut butter, tahini, or other seed butters on your toast instead of traditional butter. This simple swap increases your protein intake and contributes to greater satiety.
Intentionally cook more dinner than needed to have leftovers available for breakfast. This is an easy and convenient way to ensure a high-protein start to your day with real, whole foods.
Prepare quick, high-protein savory breakfasts, such as kale, pumpkin seeds, hot smoked salmon, and olive oil on protein bread, cooked in a pan in minutes. This method provides substantial nourishment for sustained energy throughout the morning.
Prioritize consuming whole foods in their natural form for breakfast rather than relying on smoothies or shakes. Blending ingredients rapidly changes their food matrix, leading to quicker absorption of sugars and potentially less gut support compared to eating whole fruits and vegetables.
If you do opt for smoothies, make them thick and serve them in a bowl, adding whole nuts, seeds, and other high-fiber ingredients on top. This adds complexity to the meal, slowing down digestion and providing more gut-supporting nutrients.
Consider protein supplements (powders, bars) as a convenient option when a full meal is not feasible, such as after a workout, between meals, or on busy days. They can help meet your 24-hour protein requirements but should not be used as a primary substitute for whole food meals.
If following a plant-based diet, consciously combine different plant protein sources (e.g., rice and lentils) across your meals to ensure you cover all essential amino acid requirements. You will also need to consume larger quantities of plant-based foods to achieve adequate protein intake.
Utilize traditional preparation methods like soaking, germinating, activating, and fermenting plant-based ingredients (e.g., lentils, rice). These methods reduce anti-nutrients and improve the bioavailability and absorption of proteins from plant foods.
Be wary of plant-based faux meats and substitutes, as many are highly processed with numerous additives and emulsifiers. Prioritize real, whole plant foods over these ultra-processed alternatives, even if they are marketed as ‘plant-based’ and appear on fancy plates.
If consuming plant-based meat alternatives like charred mushroom or cauliflower steak, ensure you supplement them with other substantial protein sources. These alternatives often mimic flavor and texture but may not provide sufficient protein to meet your body’s needs.
For elderly or ill individuals with reduced appetite or difficulty consuming enough whole food, protein powders can be an invaluable tool. They offer an easier-to-absorb way to ensure adequate protein intake, especially when homemade shakes with healthy fats and micronutrients are prepared.
If you have an injury, sprain, or tendon/ligament issue, consider taking collagen supplements. While human evidence for general skin/hair/nails benefits is limited, anecdotal evidence and low risk suggest it may be helpful for injury recovery due to its high content of specific amino acids like proline and glycine.
Explore taking creatine, a widely studied supplement, for potential benefits beyond muscle strength and power, including brain health, mood enhancement, cognitive function, and possibly reduced dementia risk. It is generally well-tolerated, with a minimum recommended dose of 3.5 grams daily.
Familiarize yourself with your daily protein requirements, which can be calculated based on your body weight and activity level. While not advocating for rigid tracking, having a general idea of your target helps you make informed dietary choices and become a better guesstimator of protein in your food.
Challenge the mindset that frailty is an inevitable part of aging. Instead, actively work to maintain strength and energy in your later years through diet and exercise, as people now have more access to medicine and knowledge to look after their bodies.
If experiencing unexplained fatigue, consider assessing your protein intake as a fundamental dietary factor. Inadequate protein can contribute to low energy levels, and addressing this might be a simpler solution before pursuing extensive medical tests.
Commit to trying a high-protein breakfast for seven days and pay close attention to how you feel throughout the day. This personal assessment will help you determine the positive impact on your energy levels, focus, and hunger.