What Protein Does Bryan Johnson Use for His Blueprint Protocol?

December 18, 2025 •

2 min read

As of late 2024, Bryan Johnson's Blueprint protocol details that he consumes approximately 130 grams of protein daily to maintain his top 1% health biomarkers. He relies on a combination of plant-based protein powders, like pea and hemp protein, along with collagen peptides to meet his needs.

Quick Summary

Bryan Johnson incorporates both plant-based protein powders and collagen peptides into his daily routine, sourced primarily through his Blueprint-branded products. These protein sources support his ambitious longevity goals, focusing on muscle health, joint function, and overall vitality, as part of his meticulously calibrated diet.

Key Points

Sources of Protein: Bryan Johnson uses a combination of plant-based protein powder (pea and hemp), animal-derived collagen peptides, and whole-food sources like lentils, nuts, and seeds.
Blueprint Brand: Much of his supplemental protein comes from his own Blueprint product line, which includes specialized protein powders like Metabolic Protein Powder and Longevity Protein.
Collagen Inclusion: Although mostly vegan, Johnson consumes collagen peptides to support skin, joint, and connective tissue health.
Primary Meals: His protein sources are integrated into staple Blueprint meals such as the Nutty Pudding and the Super Veggie dish.
Protein Intake Goal: Johnson's protein consumption is carefully calibrated to support his muscle mass and metabolic health, not just for maximizing muscle size.
Data-Driven Approach: Every aspect of his diet, including protein intake, is adjusted based on biomarker data to ensure optimal health and longevity benefits.

Bryan Johnson's Protein Sources: A Detailed Breakdown

Bryan Johnson's "Blueprint" protocol involves a specific nutritional strategy focused on longevity. Protein is a key part of this, sourced from both plant-based whole foods and supplements. Although mostly vegan for ethical reasons, he includes an animal-derived protein for biological benefits.

Plant-Based Protein Powders

Plant-based protein powders are a core component of Johnson's diet, included in his daily meals.

Pea and Hemp Protein Blend: He uses a vegan blend of pea and hemp protein, produced by his Blueprint company. This blend offers a complete amino acid profile and is included in meals like his Nutty Pudding. Blueprint offers flavors such as chocolate, vanilla, banana, and chai.
Targeted Formulas: Blueprint provides different protein powders like Metabolic Protein Powder for energy and Longevity Protein for muscle health.

Animal-Derived Collagen Peptides

Despite being primarily vegan, Johnson incorporates animal-derived collagen peptides.

Daily Dose: He takes about 25 grams of collagen peptides daily, often added to drinks or nutty pudding.
Benefits: Collagen supports skin, hair, nails, joints, and connective tissues, aligning with his anti-aging goals.

Whole Food Protein Sources

Johnson's plant-based meals are also rich in whole-food protein.

Lentils: Black lentils are in his "Super Veggie" dish, providing protein and fiber.
Nuts and Seeds: Macadamia nuts, walnuts, flaxseed, chia seeds, and hemp seeds contribute protein and healthy fats.
Other Legumes: Chickpeas and beans also add to his daily protein intake.

Comparison of Protein Sources in the Blueprint Protocol


Feature	Plant-Based Protein Powder (Pea & Hemp)	Collagen Peptides	Whole Food Sources (Lentils, Nuts)
Source	Plants (Peas, Hemp)	Animal Connective Tissues	Plants (Legumes, Nuts, Seeds)
Primary Goal	Muscle maintenance, complete amino acids	Skin, hair, nail, and joint health	Diverse nutrient intake, fiber, antioxidants
Completeness	Complete amino acid profile	Not a complete protein	Balanced amino acid profile with variety
Usage	Added to nutty pudding, shakes	Mixed into drinks and meals	Core ingredients in daily meals
Consistency	Powdered, blends easily	Powdered, tasteless, odorless	Whole foods, varied textures
Vegan Status	Yes	No	Yes

The Role of Protein in Bryan Johnson's Longevity Strategy

Johnson's protein intake supports his health optimization for longevity, not just muscle growth. His strategy combines different protein types for a range of amino acids and benefits, from muscle health to connective tissue integrity. This multi-faceted, data-driven approach is central to the Blueprint protocol.

Conclusion

Bryan Johnson's protein intake in the Blueprint protocol is a blend of plant-based pea and hemp protein powder, animal-derived collagen peptides, and whole foods like lentils, nuts, and seeds. This strategy provides a complete amino acid profile to support muscle health, joint function, and cellular longevity. His use of Blueprint supplements ensures precision, reflecting his data-driven approach. This demonstrates how a longevity diet can combine whole foods and supplements, even for a primarily vegan lifestyle.

Frequently Asked Questions

No, Bryan Johnson follows a diet that is primarily vegan by choice, with the exception of collagen peptides, and uses plant-based protein powders instead of whey.

The protein powder in the Blueprint Nutty Pudding is a vegan blend primarily consisting of pea and hemp protein.

Johnson takes collagen peptides for their benefits to skin, joint, and connective tissue health, viewing it as a necessary supplement to achieve his specific anti-aging biomarkers.

As of his recent protocols, Bryan Johnson targets an intake of around 130 grams of protein per day.

Yes, Blueprint protein powders are rigorously tested by third parties for heavy metals and other contaminants to ensure purity and safety.

His whole-food protein comes from lentils in his Super Veggie meal, as well as various nuts and seeds found in his nutty pudding and other dishes.

While culturally his protein intake might be considered moderate, Johnson emphasizes that for his meticulously optimized protocol, it is sufficient to achieve top-tier muscle mass and metabolic health without overconsumption.