- By Iram Hussain
- Thu, 27 Feb 2025 05:43 PM (IST)
- Source:JND
World Protein Day 2025: As we observe this day, it's an opportune time to assess your nutrition and ensure you're providing your body with the necessary support. Regardless of whether you're an athlete, fitness enthusiast or simply aiming to maintain strength as you age, prioritising protein intake is crucial. Protein is a fundamental component of overall health, particularly when it comes to building and maintaining muscle mass. As we focus on fitness goals, it's essential to meet our protein needs in terms of quantity, daily distribution and sources to support muscle growth, weight management and heart health. While protein is just one aspect of a balanced diet, it plays a vital role in achieving a healthier, stronger body whether through food sources or nutritional supplements.
Florencia Braga, Senior Manager, Scientific Affairs – EMEA, Herbalife helps us to demystify protein and share four easy yet effective tips to incorporate it into your diet and maximise your muscle.
Tips For Building And Maintaining Muscles
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.