Updates on the P Word

Protein, Protein, Protein

Years ago, as a personal trainer, I emphasized protein to support strength and muscle. Later, as The Plant-Based Dietitian®, my focus shifted to the undeniable power of whole plant foods—vegetables, fruits, whole grains, legumes, mushrooms, nuts, seeds, herbs, and spices. That foundation still stands strong.

But science evolves—and so has my perspective.

Emerging research now highlights protein as a critical player in aging gracefully. We’re not just talking about lifespan anymore; we’re aiming to maximize our healthspan—the number of years we feel vibrant, strong, and fully alive. Basically, we are talking about living longer, not just living longer.

Muscle mass naturally declines with age, and without adequate protein, the risks of frailty, falls, and metabolic issues increase. The good news? You can absolutely meet your protein needs on a 100% plant-based diet—without compromising longevity or vitality.

It’s time to shift the narrative: protein isn’t just for athletes or bodybuilders. It’s for all of us who want to live well and age powerfully.

Let’s build strength from the inside out—plant-powered and protein-aware.

🌱 Why Protein Matters More as We Age

While most people around the globe currently get enough protein to survive, the focus is shifting toward getting enough to thrive. Here’s why:
* Muscle Mass Declines with Age: Starting as early as our 30s, we begin to lose muscle mass each decade—a process called sarcopenia (Barone et al., 2025). We experience approximately a 1% or more decline in muscle mass per year after the age of 50 (Larsson et al., 2019). Protein intake helps preserve lean mass, mobility, balance, and metabolic health.
* Increased Anabolic Resistance: As we age, our bodies become less efficient at building muscle from dietary protein. This means we actually need more protein to stimulate the same muscle-protective effects (Paulussen et al., 2021).
* Immune Function & Recovery: Protein provides the building blocks (amino acids) for antibodies, enzymes, and cellular repair mechanisms that keep our immune systems strong and recovery efficient (Nunes et al., 2022; Kelly & Pearce, 2020; Li & Wu, 2022).
* Metabolic Regulation: Higher protein diets have been shown to improve insulin sensitivity, support satiety, and contribute to healthy weight management—all key factors in extending healthspan (Moon & Koh, 2020; Hansen et al., 2021; Lonnie et al., 2018).

🧠 Protein and the Brain: Not Just for Biceps

It’s not just about muscle. Several recent studies highlight the role of adequate protein in preserving cognitive function and reducing the risk of neurodegenerative disease—likely due to protein’s effects on neurotransmitter synthesis, brain plasticity, and inflammation (Yeh et al., 2022; Keum et al., 2024).

🌿 Can You Get Enough Protein on a Plant-Based Diet?

Absolutely. And it is optimal from a health and sustainability standpoint (Ferrari et al., 2020; Huang et al., 2020; Lonnie et al., 2018).

But you need to be intentional.

Unlike the animal-centric diets often used in protein research, a whole food, plant-based approach can easily meet—and exceed—protein needs when built with variety and density in mind. Foods like:
* Lentils, chickpeas, and all beans
* Tofu, tempeh, and edamame
* Hemp seeds, chia seeds, flaxseeds
* Quinoa, buckwheat, and amaranth
* Legume pastas
* High-protein plant-based powders from soy, mushrooms, peas, or brown rice
And contrary to the old myths, plant proteins do contain all essential amino acids—it’s about overall intake, not obsessing over combinations at each meal.

📈 How Much Protein Do We Really Need?

The current RDA of 0.8 g/kg/day is based on minimum needs to prevent deficiency—not optimal health. For active adults and older populations, experts now recommend 1.2 to 1.6 g/kg/day, especially to counteract muscle loss and maintain functionality (Nunes et al., 2022). Exercising individuals are advised to consume at least 1.4 to 2.0 g of protein per kg of bodyweight per day (g/kg/d) to optimize exercise training induced adaptations (Jäger et al., 2017) and 1.4–2.2 g/kg/day for women at all stages of menstrual function (Sims et al., 2023). That’s about 80–150 grams for a 150-pound person, depending on lifestyle. And yes, that’s totally doable on plants—with a smoothie, lentil stew, tempeh stir-fry, and snacks like roasted chickpeas or protein-packed dips.

👩🏻‍⚕️ My Take as a Plant-Based and Healthspan Dietitian

Protein isn’t just about performance—it’s about preservation. As we redefine aging, the conversation must include optimizing muscle mass, cognitive health, and metabolic function. Prioritizing high-quality, plant-based protein sources helps us stay strong, sharp, and independent through every decade of life. Let’s ditch the protein fear-mongering and embrace it as a vital tool for living longer and better—on a delicious, compassionate, and sustainable plant-based path.

Best Plant Sources of Protein

📑 References and Resources

Barakat, C., Pearson, J., Escalante, G., Campbell, B., & De Souza, E. O. (2020). Body recomposition: can trained individuals build muscle and lose fat at the same time?. Strength & Conditioning Journal, 42(5), 7-21. (Link)

Barone, M., Baccaro, P., & Molfino, A. (2025). An Overview of Sarcopenia: Focusing on Nutritional Treatment Approaches. Nutrients, 17(7), 1237. (Link)

Campbell, W. W., Deutz, N. E., Volpi, E., & Apovian, C. M. (2023). Nutritional interventions: dietary protein needs and influences on skeletal muscle of older adults. The Journals of Gerontology: Series A, 78(Supplement_1), 67-72. (Link)

Ferrari, L., Panaite, S. A., Bertazzo, A., & Visioli, F. (2022). Animal-and plant-based protein sources: a scoping review of human health outcomes and environmental impact. Nutrients, 14(23), 5115. (Link)

Hansen, T. T., Astrup, A., & Sjödin, A. (2021). Are dietary proteins the key to successful body weight management? A systematic review and meta-analysis of studies assessing body weight outcomes after interventions with increased dietary protein. Nutrients, 13(9), 3193. (Link)

Huang, J., Liao, L. M., Weinstein, S. J., Sinha, R., Graubard, B. I., & Albanes, D. (2020). Association between plant and animal protein intake and overall and cause-specific mortality. JAMA internal medicine, 180(9), 1173-1184. (Link)

Jäger, R., Kerksick, C. M., Campbell, B. I., Cribb, P. J., Wells, S. D., Skwiat, T. M., … & Antonio, J. (2017). International society of sports nutrition position stand: protein and exercise. Journal of the International Society of Sports Nutrition, 14(1), 20. (Link)

Kelly, B., & Pearce, E. L. (2020). Amino assets: how amino acids support immunity. Cell metabolism, 32(2), 154-175. (Link)

Keum, M., Lee, B. C., Choe, Y. M., Suh, G. H., Kim, S. G., Kim, H. S., … & Kim, J. W. (2024). Protein intake and episodic memory: the moderating role of the apolipoprotein E ε4 status. Alzheimer’s Research & Therapy, 16(1), 181. (Link)

Larsson, L., Degens, H., Li, M., Salviati, L., Lee, Y. I., Thompson, W., … & Sandri, M. (2019). Sarcopenia: aging-related loss of muscle mass and function. Physiological reviews, 99(1), 427-511. (Link)

Li, P., & Wu, G. (2022). Important roles of amino acids in immune responses. British Journal of Nutrition, 127(3), 398-402. (Link)

Lonnie, M., Hooker, E., Brunstrom, J. M., Corfe, B. M., Green, M. A., Watson, A. W., … & Johnstone, A. M. (2018). Protein for life: Review of optimal protein intake, sustainable dietary sources and the effect on appetite in ageing adults. Nutrients, 10(3), 360. (Link)

Moon, J., & Koh, G. (2020). Clinical evidence and mechanisms of high-protein diet-induced weight loss. Journal of obesity & metabolic syndrome, 29(3), 166. (Link)

Nunes, E. A., Stokes, T., McKendry, J., Currier, B. S., & Phillips, S. M. (2022). Disuse-induced skeletal muscle atrophy in disease and nondisease states in humans: mechanisms, prevention, and recovery strategies. American Journal of Physiology-Cell Physiology. (Link)

Paulussen, K. J., McKenna, C. F., Beals, J. W., Wilund, K. R., Salvador, A. F., & Burd, N. A. (2021). Anabolic resistance of muscle protein turnover comes in various shapes and sizes. Frontiers in nutrition, 8, 615849. (Link)

Pencharz, P. B., Elango, R., & Wolfe, R. R. (2016). Recent developments in understanding protein needs–how much and what kind should we eat?. Applied Physiology, Nutrition, and Metabolism, 41(5), 577-580. (Link)

Phillips, S. M., Chevalier, S., & Leidy, H. J. (2016). Protein “requirements” beyond the RDA: implications for optimizing health. Applied Physiology, Nutrition, and Metabolism, 41(5), 565-572. (Link)

Polis, B., & Samson, A. O. (2024). Enhancing cognitive function in older adults: dietary approaches and implications. Frontiers in Nutrition, 11, 1286725. (Link)

Sims, S. T., Kerksick, C. M., Smith-Ryan, A. E., Janse de Jonge, X. A., Hirsch, K. R., Arent, S. M., … & Antonio, J. (2023). International society of sports nutrition position stand: nutritional concerns of the female athlete. Journal of the International Society of Sports Nutrition, 20(1), 2204066. (Link)

Yeh, T. S., Yuan, C., Ascherio, A., Rosner, B. A., Blacker, D., & Willett, W. C. (2022). Long-term dietary protein intake and subjective cognitive decline in US men and women. The American journal of clinical nutrition, 115(1), 199-210. (Link)