Protein power is essential for building and maintaining muscle mass

This World Protein Day, a leading nutrition and wellness company, Herbalife helps in protein division and provides simple tips and information about this important nutrient. Many of us recognize the importance of protein in our diet, but we are not necessarily sure how we achieve it and the details of the role it plays in our diet.

Proteins are important nutrients for the body and mind, supporting tissue building, production of hormones and enzymes, and overall metabolism. Studies have shown that a high protein diet not only helps reduce fat, but also helps maintain lean muscles and prevents weight recovery. This makes protein an important ingredient for effective and sustainable weight management.

Even during rest, muscle tissue burns three times more energy than body fat. This means that muscles are a powerful calorie burning machine. For many people, the goal is to build and maintain muscle mass to achieve a healthier and stronger body.

But for those who are focused on losing weight, this means losing not only fat but also muscle mass. It's a protein paired with exercise to make your ultimate ally. A high protein diet and regular exercise protect muscle mass during weight loss and drives metabolism more vigorously.

Dr. Richard Arison, the President of Performance Nutrition at Arsenal Football Club, is the world's largest nutrition & well-being company, and is a nutritionist and nutritionist at Herbalife Nutrition, the world's largest nutrition & well-being company, and outlines five top tips for building and maintaining muscle mass through the power of protein.

1. Protein needs to change with age

• As we age, our body's ability to process protein decreases, and we need a higher intake to maintain muscle mass and overall health. Elderly people should aim for 1.0-1.2 grams of protein per kg of body weight per day to support muscle and health. More amounts may be needed to support the needs of physically active elderly people, or for certain health conditions.

2. Don't underestimate the proteins in your power plant

• A plant-based diet with a balanced mixture of plant proteins can provide a complete, high-quality protein source. Did you know that lentils have more protein per gram than ground beef (25% vs. 18%), pea protein isolates can reach 94%!
• However, protein intake recommendations for vegans and vegetarians are about 10% higher than those with animal protein in their diet. Products like Herbalife's Trier Blend Select help you get all the protein you need in a plant-based diet and pack all the essential amino acids.

3. Prioritize breast protein for muscle growth

• Milk proteins, whey and casein, are probably the best/most studied proteins, related to their potential to help exercise and build and maintain muscle. Consuming high-quality proteins, such as those found in milk, is a great way to support muscle growth and recovery from exercise. If dairy is not a priority option, choose a protein that provides sufficient amounts of all essential amino acids.

4. Supports heart health with plant-based proteins

• Exchange plant-based optional animal proteins that help lower cholesterol and blood pressure. This is an important factor in preventing heart disease. Additionally, some plant proteins are packed with fiber and antioxidants, providing special support for the heart.

5. Increase protein with supplements

• Getting enough protein is not the only challenge. Studies have shown that having a uniform protein distribution throughout the day better supports muscle synthesis than skew intake. We aim to have 20-40 g of protein per meal (depending on your daily needs). This may take the form of some meals for the day, especially breakfast. Protein supplements help you achieve healthy and ideal protein intake and distribute evenly throughout the day.

Protein is the foundation of overall health, especially when it comes to building and maintaining muscle mass. As you focus on fitness goals, it is important to meet protein needs in terms of total volume, distribution of intake and sources to support muscle growth, weight management and heart health. Whether it's a food or a dietary supplement, protein is a key factor in achieving a healthier, stronger body.

At Herbalife, we understand the importance of high quality proteins on your wellness journey. Therefore, we offer products that can enhance protein intake. Vegan options are also available. When you want to lose weight, gain muscle, maintain muscle, the important thing is that you can't do these things on your own. A healthy, balanced diet and protein lifestyle is just part of the overall puzzle. ”

Dr. Richard Allison