The Protein-First Principle for Health in 3 Ways
The single nutritional shift that builds muscle, controls hunger, and maximises energy.
Welcome to issue #022 of the MIDLIFE PRIME. Each week, I send one empowering essay to help you build strength, consistency and healthy habits.
We all know the importance of hitting our daily protein target… but when we eat protein matters just as much.
For years I spread protein unevenly across the day. Maybe a light protein breakfast, moderate lunch and monster protein serving at dinner.
But my body doesn’t work like a bank account and depositing all my protein in one transaction doesn’t provide the same results.
Let’s get to it...
What I'm Optimising
The protein-first strategy - targeting 40-50g (dependent on body weight) of quality protein as the foundation of every single meal.
Before anything else hits my plate - before the carbs, before the fats - protein comes first.
Here’s the benefits…
What I'm Learning
Benefit 1 - Maximum support for muscle building
Prioritising protein first at every meal ensures your body gets a consistent supply of amino acids throughout the day for muscle protein synthesis.
After 40, we develop what’s called anabolic resistance. Our muscles become less responsive to protein. The solution is adequate protein distributed evenly across meals.
Research shows that muscle protein synthesis requires a threshold of leucine, an essential amino acid found in protein. That threshold is 2-3 grams of leucine per meal which translates to about 20-30g of quality protein depending on the source.
Front-loading protein at each meal, gives my muscles three opportunities daily to build and repair. Not just one big hit at dinner when I’m already exhausted and my body’s preparing for sleep.
Benefit 2 - Automatic appetite control
Protein is a satiating macronutrient - meaning it keeps you full longer than carbs or fats.
When I eat protein first, I naturally eat less overall without trying. The protein triggers satiety hormones that tell my brain I’m satisfied. By the time I get to the carbs and fats, I’m less interested in overeating.
Eating carbs first spikes insulin and leaves you hungry again within an hour. Fats are calorie-dense and by eating them first, it’s easy to over consume before satiety kicks in.
Protein first means I’m building muscle while naturally controlling my calorie intake without counting. No willpower required. No endless hunger. Just strategic sequencing.
Benefit 3 - Consistent energy and steady blood sugar levels
Protein has the highest thermic effect of food - your body burns about 25-30% of protein’s calories just digesting it. Compare that to 5-10% for carbs and 0-3% for fats.
When I eat protein first, my metabolism fires up before anything actually hits my system. I avoid the energy crash that comes from carb-heavy meals and the insulin rollercoaster, and I maintain steady blood sugar throughout the day.
No mid-afternoon slump. No post-lunch food coma. Just consistent energy that supports my training, my work, and my life.
Ways I'm Implementing
Calculate meal protein target
Taking my body weight in pounds and multiply by 0.8-1.0 for your daily protein target in grams. For example, I weigh approx 170 pounds, so 136-170g protein daily.
Divide that by my meals. That’s my per-meal minimum.
Choose quality protein sources
Not all protein is created equal. Complete proteins have all essential amino acids, here’s some examples of whole foods that deliver complete protein plus micronutrients with their typical protein values…
Chicken breast - 31g per 100g
Turkey breast - 30g per 100g
Beef steak and mince - 26g per 100g
Lamb - 25g per 100g
Pork loin - 27g per 100g
Venison - 30g per 100g
Bison - 28g per 100g
Salmon - 25g per 100g
Tuna - 30g per 100g
Cod - 23g per 100g
Halibut - 27g per 100g
Sardines - 25g per 100g
Mackerel - 26g per 100g
Prawns and shrimp - 24g per 100g
Scallops - 20g per 100g
Whole eggs - 6g per large egg
Egg whites - 4g per large egg
Greek yogurt - 15-20g per 170g
Cottage cheese - 11g per 100g
Cheddar cheese - 7g per 30g
Mozzarella cheese - 6g per 30g
Milk - 8g per 250ml
Whey protein powder - 24g per 30g
Tempeh - 19g per 100g
Tofu (firm) - 10g per 100g
Edamame - 11g per 100g
Soy milk - 7g per 250ml
Quinoa - 4g per 100g
Buckwheat - 3.4g per 100g
Amaranth - 3.8g per 100g
Pistachios - 6g per 30g
Hemp seeds - 10g per 30g
Chia seeds - 5g per 30g
Spirulina - 18g per 30g
Nutritional yeast - 8g per 15g
Protein in nuts, grains, legumes and vegetables don’t contain all essential amino acids in optimal amounts individually but eating a variety of these easily provides complete amino acid coverage. Modern nutrition science has debunked the old myth that I need to combine these foods in the same meal. My body stores amino acids throughout the day.
While these combinations work for getting complete amino acids, they’re generally lower in total protein and leucine.
Here’s some examples…
Lentils - 9g per 100g
Black beans - 8g per 100g
Chickpeas - 9g per 100g
Kidney beans - 9g per 100g
Pinto beans - 9g per 100g
Navy beans - 8g per 100g
Split peas - 8g per 100g
Peanuts - 26g per 100g
Peanut butter - 8g per 30g
Almonds - 6g per 30g
Cashews - 5g per 30g
Walnuts - 4g per 30g
Pecans - 3g per 30g
Brazil nuts - 4g per 30g
Macadamia nuts - 2g per 30g
Sunflower seeds - 6g per 30g
Pumpkin seeds - 7g per 30g
Flaxseeds - 5g per 30g
Sesame seeds - 5g per 30g
Almond butter - 7g per 30g
Oats - 3g per 100g
Brown rice - 3g per 100g
Whole wheat bread - 4g per slice
Whole wheat pasta - 5g per 100g
Barley - 3g per 100g
Spelt - 5g per 100g
Broccoli - 3g per 100g
Spinach - 3g per 100g
Brussels sprouts - 3g per 100g
Asparagus - 2g per 100g
Peas - 5g per 100g
Sweetcorn - 3g per 100g
Kale - 3g per 100g
Artichokes - 3g per 100g
Sequence the plate
Breakfast - eat the eggs before the avocado and sourdough.
Lunch - grilled chicken breast before the salad.
Dinner - steak or fish before the vegetables.
You get the idea, no restriction, it’s about sequence. I’m still eating the foods I enjoy. I’m just optimising the order to maximise results.
Plan for protein success
The biggest barrier to protein-first is convenience. Carbs are everywhere. Protein requires planning.
Picking a day in the week and batch boiling eggs, batch cooking proteins, portioning greek yogurt containers etc. gives me grab-and-go protein options that make protein-first eating frictionless at busy periods.
My 80/20 Insight
Eating protein first, before anything else.
Muscle protein synthesis requires consistent amino acid availability. Appetite control requires frontloading satiety. Energy stability requires avoiding blood sugar spikes.
No tracking. No measuring. Just sequence. Protein first (most of the time), then everything else. That’s enough.
Until Next Time
Remember; protein first isn’t about restriction - it’s about sequence, eating protein before anything else, and the rest takes care of itself.
What’s your biggest challenge with getting enough protein? Hit reply or leave a comment👇
Until next time… Own Your Prime
Leigh
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https://midlifeprime.substack.com/p/the-protein-first-principle
References:
Hector, A. J., & Phillips, S. M. (2018). Protein recommendations for weight loss in elite athletes: A focus on body composition and performance. International Journal of Sport Nutrition and Exercise Metabolism, 28(2), 170-177. https://doi.org/10.1123/ijsnem.2017-0273
Leidy, H. J., Clifton, P. M., Astrup, A., Wycherley, T. P., Westerterp-Plantenga, M. S., Luscombe-Marsh, N. D., Woods, S. C., & Mattes, R. D. (2015). The role of protein in weight loss and maintenance. American Journal of Clinical Nutrition, 101(6), 1320S-1329S. https://doi.org/10.3945/ajcn.114.084038
Longland, T. M., Oikawa, S. Y., Mitchell, C. J., Devries, M. C., & Phillips, S. M. (2016). Higher compared with lower dietary protein during an energy deficit combined with intense exercise promotes greater lean mass gain and fat mass loss: A randomized trial. American Journal of Clinical Nutrition, 103(3), 738-746. https://doi.org/10.3945/ajcn.115.119339
Moore, D. R., Churchward-Venne, T. A., Witard, O., Breen, L., Burd, N. A., Tipton, K. D., & Phillips, S. M. (2015). Protein ingestion to stimulate myofibrillar protein synthesis requires greater relative protein intakes in healthy older versus younger men. Journal of Gerontology: Medical Sciences, 70(1), 57-62. https://doi.org/10.1093/gerona/glu103
Paddon-Jones, D., & Rasmussen, B. B. (2009). Dietary protein recommendations and the prevention of sarcopenia. Current Opinion in Clinical Nutrition and Metabolic Care, 12(1), 86-90. https://doi.org/10.1097/MCO.0b013e32831cef8b
Pasiakos, S. M., Cao, J. J., Margolis, L. M., Sauter, E. R., Whigham, L. D., McClung, J. P., Rood, J. C., Carbone, J. W., Combs, G. F., & Young, A. J. (2013). Effects of high-protein diets on fat-free mass and muscle protein synthesis following weight loss: A randomized controlled trial. FASEB Journal, 27(9), 3837-3847. https://doi.org/10.1096/fj.13-230227
Raben, A., Agerholm-Larsen, L., Flint, A., Holst, J. J., & Astrup, A. (2003). Meals with similar energy densities but rich in protein, fat, carbohydrate, or alcohol have different effects on energy expenditure and substrate metabolism but not on appetite and energy intake. American Journal of Clinical Nutrition, 77(1), 91-100. https://doi.org/10.1093/ajcn/77.1.91
Spiegel, K., Tasali, E., Penev, P., & Van Cauter, E. (2004). Brief communication: Sleep curtailment in healthy young men is associated with decreased leptin levels, elevated ghrelin levels, and increased hunger and appetite. Annals of Internal Medicine, 141(11), 846-850. https://doi.org/10.7326/0003-4819-141-11-200412070-00008
Westerterp-Plantenga, M. S., Lemmens, S. G., & Westerterp, K. R. (2012). Dietary protein – its role in satiety, energetics, weight loss and health. British Journal of Nutrition, 108(S2), S105-S112. https://doi.org/10.1017/S0007114512002589
Disclaimer: The contents of this email are provided for informational and educational purposes only, based on my personal learnings and experiences. This information does not constitute medical, healthcare, or professional advice, and no professional-client relationship is created through your use of this information. I am not a licensed medical practitioner. Do not rely on this information for medical diagnosis or treatment decisions. Individual results may vary, and I make no guarantees regarding specific outcomes. Always consult with a qualified healthcare professional before making any changes to your health, fitness, or nutrition regimen. Use of this information is at your own risk, and I disclaim all liability for any injury, loss, or damage arising from your use of or reliance on this content.