Protein: the simplest path to a stronger body and slower ageing

Just a few years ago, we believed that the human body could use a maximum of 30 grams of protein in one meal. Today we know it is not that simple. Protein is not only a building material for muscles – it affects metabolism, immunity, hormones, and even the speed at which our body ages. Yet most people eat less protein than they actually need. Modern research shows that the right amount of protein can significantly change how we feel, how we look, and how our body functions at a deep cellular level.

How much protein do we really need? Perhaps less than we think – but more than we usually eat

The recommendation for adults today is quite clear: between 1.6 and 2 g of protein per kilogram of body weight per day. This formula works for both women and men. If we weigh 65 kg, we need approximately 100–120 g of protein per day. If we are ten kilos heavier, the recommended intake shifts to 120–150 g.

“This amount can easily be divided into two or three full meals – there is no need to change anything dramatically. And it is worth it: protein is the building material for organs, hormones, the immune system, hair, skin, and enzymes. Simply put – without it, the body has nothing to repair itself with,” says Longevity Architect Miro Skořepa.

And the older we get, the more we need this “building set”. Muscle mass naturally begins to decline after the age of thirty, and protein helps slow this decline.

Forget the 30-gram myth. In reality, it works differently

One of the most common and persistent myths is the claim that the body can use only 30 grams of protein in one serving. Modern research shows that this is not true.

According to American scientist Layne Norton, who has been studying biochemistry and nutrition for more than twenty years, quality is more important than a fixed number. The body is capable of effectively utilising even 40 grams of protein in one meal – especially when it comes from high-quality sources such as eggs, fish, meat, or whey or plant protein.

The key role here is played by the amino acid leucine, which acts as a “switch” for muscle protein synthesis. To fully activate this repair process, it is necessary to consume approximately 30–40 grams of protein in one serving. This corresponds to about 150–200 grams of chicken, 200 grams of salmon, 250 grams of tofu, or a large portion of Greek yogurt with nuts.

“But it is not just about individual servings. The body cannot store protein, so it is important to consume it regularly – ideally in the two to three full meals mentioned above,” adds Miro Skořepa.

Can you consume too much protein? Yes – and also no. Here is the truth

For healthy adults, an intake between 1.6 and 2.2 g per kilogram of body weight per day is considered safe and beneficial. According to Miro Skořepa, however, it is not true that the more protein we eat, the healthier or longer we will live: “Extreme amounts are not beneficial for the body – they do not improve bodily functions beyond their limits, and they also crowd out other important nutrients. In short – more is not always better. What matters is having enough protein, not the maximum amount.”

Meat, eggs, or plants? Which protein benefits the body most

Animal sources – such as eggs, fish, meat, or dairy products – naturally contain a complete amino acid profile, and the body uses them very efficiently.

Plant sources can be just as effective; they only often need to be combined appropriately: peas, soy, lentils, or legumes with grains. Among modern plant sources are so-called isolates – highly concentrated plant proteins with a high protein content and good digestibility, often comparable to animal sources.

Why even the best protein will not help you if you eat UPF

Even perfect protein intake will not ensure results if the diet is based mainly on ultra-processed foods (UPF). It is not just about sugar or fat – the problem lies specifically in their combination. These foods have exactly the kind of structure and flavour that make the body want to keep eating more.

This was confirmed by a 2019 study by the American Nutrition Institute. In a very strictly controlled experiment with 20 adult participants, researchers found that people with free access to ultra-processed foods ate on average 508 calories more per day than people who had access only to minimally processed foods – and they did not feel any greater hunger.
Miro Skořepa points out: “In the Czech environment, we do not yet have a study that measures calorie intake in such detail.”

The Czech Society for Nutrition noted in 2023 that the consumption of ultra-processed foods has been increasing for a long time and mirrors the European trend. And a year later, Skutečně zdravá škola added that UPF forms a significant part of the diet especially among children and adolescents. For everyday practice, this means only one thing: the more UPF we eat, the easier it is to overeat – and the harder it is for the results of nutrition and exercise to appear.

The 80/20 rule: a simple path to health without extremes

Healthy eating does not have to be perfect. In practice, it is enough if most meals are made of natural foods – fish, eggs, meat, legumes, vegetables, fruit, and whole grains. About one-fifth of meals can be space for what you enjoy: a protein bar, a dessert, or anything else.

Balance is important, not absolute restriction. The body responds best to this stability.

Protein is one of the most important elements of longevity. It helps maintain muscle, supports regeneration, stabilises hormonal balance, speeds up metabolism, and slows ageing at the cellular level. When the body has enough protein and receives it regularly, it can function stronger, more steadily, and more youthfully – regardless of age.