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This World Protein Day, let us be more aware and mindful of including protein in our diets, especially for people who are looking at building and maintaining muscle mass.
Protein is a cornerstone of overall health, especially when building and maintaining muscle mass
As we celebrate this World Protein Day, it is yet again a perfect time to evaluate your nutrition and make sure you’re giving your body the support it needs. Whether you’re an athlete, a fitness enthusiast, or just simply looking to stay strong as you age, understanding and being mindful on prioritising protein intake is important.
Protein is a cornerstone of overall health, especially when building and maintaining muscle mass. As we focus on fitness goals, it’s crucial to ensure we’re meeting our protein needs in terms of total amount, intake daily distribution, and sources to support muscle growth, weight management, and heart health. Whether from food or nutrition supplements, it is important to note that protein is one piece of the puzzle and is a key factor in achieving a healthier, stronger body.
Florencia Braga, Senior Manager, Scientific Affairs, EMEA, Herbalife helps us demystify protein and share 4 simple, effective tips to incorporate it into your diet and maximize your muscle:
Protein Needs Change with the Age
As people age, the body’s ability to process protein declines, necessitating a higher intake to maintain muscle mass and overall health. Older adults should aim for 1.0-1.2 grams of protein per kg of body weight per day to support muscles and health, higher amounts could be needed to support the needs of physically active older adults, or for health conditions.
Don’t Underestimate the Power of Plant Protein
A plant-based diet with a well-balanced mixture of plant proteins can provide a complete, high-quality protein source. Interestingly, soy protein has the same quality as whey or milk proteins measured by PDCAAS (Protein Digestibility Corrected Amino Acid Score). However, the protein intake recommendations for vegans and vegetarians are about 10% higher than those whose diets contain animal protein.
Consider Milk Proteins for Muscle Growth
Milk proteins, whey, and casein are probably the most studied proteins in exercise, and their potential to help build and maintain muscle. Consuming high-quality proteins like the ones found in milk is an excellent way to support muscle growth and recovery from exercise. If dairy is not your preferred option, make sure you choose proteins that deliver all essential amino acids in sufficient quantities.
Boost Protein Intake with Supplements
Getting sufficient protein is not the only challenge. Studies have shown that having an even protein distribution throughout the day better supports muscle synthesis than skews intakes. Aim to have 20-40g of protein per meal depending on your daily needs as this might be challenging from some meals of the day, particularly breakfast. Protein supplements can help you achieve a healthy and ideal protein intake and evenly distributed throughout the day.
Protein is an important nutrient for body and mind, supporting tissue building, hormone and enzyme production, and overall metabolism. This makes protein a key ingredient for effective and sustainable weight management.
This World Protein Day, let us be more aware and mindful of including protein in our diets, especially for people who are looking at building and maintaining muscle mass.
