Nutritional therapist Sarah Bayliss outlined an approach to daily dietary protein intake in her book Nutre tu metabolismo, published by Ed. Koan, advising readers to abandon strict food weighing in favor of consistent meal distribution.
Protein Needs Across Age Groups
The relationship between humans and nutrition frequently involves counting calories and carbohydrates, but attention has shifted toward proteins. “The protein is the basis of life,” Dr. Bruce Ames noted regarding cellular structure, function, and repair across the body.
Proteins assist with satiety, blood sugar stabilization, and prevention of anxiety-driven eating habits. “They help balance blood sugar, reduce cravings, improve body composition, help maintain and increase muscle mass, promote mental clarity, increase energy, keep bones strong, and reduce the risk of sarcopenia and osteoporosis,” Sarah Bayliss told ELLE.
To maintain adequate intake, the standard daily recommended amount is 0.8 grams of protein per kilogram of body weight, according to Bayliss’s book. However, the author warned that this standard metric fails to account for activity levels or specific metabolic needs.
“With age, we process protein worse, so people over 40 should aim to consume between 1.4 and 1.8 grams of protein per kilogram of body weight,” Bayliss told ELLE. “If you are a physically active person, you should get closer to the upper end of that range.”
Daily Targets Shift After 40
- Daily Targets Shift After 40: Adults over 40 require higher protein intake—between 1.4 and 1.8 grams per kilogram of body weight—to counter natural declines in protein processing.
- Drop the Scale: Precision weighing of food is discouraged; instead, portion sizing can be guided by utilizing the palm of the hand.
- Consistency Over Concentration: Distributing protein across three to four meals maintains a steady supply of amino acids rather than overloading a single meal.
Distributing Protein Across Meals
Calculating exact daily numbers often complicates nutritional habits.
Rather than consuming the daily total during breakfast, Bayliss emphasized spreading intake across three or four meals or snacks to ensure a continuous amino acid supply. “A good rule of thumb is to try to take one or two portions of a protein-rich food the size of the palm of your hand,” Bayliss told ELLE.
Research indicates that consuming between 20 and 30 grams of protein per meal maximizes muscle protein synthesis. Bayliss favors the upper end of that interval to maximize satiety and glycemic management.
| Protein Source | Portion Size | Amino Acid Profile |
|---|---|---|
| Sardines | 120g | Complete (Animal) |
| Salmon | 110g | Complete (Animal) |
| White fish | 125g | Complete (Animal) |
| Chicken | 120g | Complete (Animal) |
| Eggs | 4 units | Complete (Animal) |
Animal Versus Plant Protein Sources
Animal-derived proteins provide all nine essential amino acids in single servings, making them complete sources. Bayliss advises prioritizing unprocessed or minimally processed animal options while avoiding heavy processing and selecting grass-fed meats.
Recommended animal sources include sardines, salmon, white fish, chicken, ground turkey, lean steak, lean ground mince, lamb chops, eggs, and whey protein powder. In contrast, plant proteins are often incomplete, lacking adequate quantities of one or more essential amino acids.
To achieve a complete amino acid profile on a vegan diet, plant sources require strategic combination. “Combine legumes, such as beans or lentils, with nuts or seeds,” Bayliss told ELLE, noting that complementary pairings supply all essential amino acids.
For soy consumption, Bayliss advocates selecting traditional whole-food formats like edamame, miso, tofu, and tempeh over processed Western alternatives like meat substitutes and soy cheeses, which may contain additives or genetic modifications.
Guidance Needed After Major Procedures
Professional medical guidance is also required when adapting dietary structures following major medical procedures, severe illness, or during recovery periods where baseline metabolic demands shift.
