This World Protein Day, fitness enthusiasts, athletes, and those aiming to stay strong should look to optimize protein intake for muscle growth and maintenance. Protein is critical for general well-being, aiding in muscle recovery, weight management, and metabolism.
World Protein Day-Tips
Knowing how much protein to take, when to take it, and what its best sources are will serve to work towards the achievement of fitness goals. Four main ways that protein can be integrated into the daily diet are shared by Florencia Braga, Senior Manager of Scientific Affairs, EMEA, Herbalife.
1. Modify Protein Intake
Older people have reduced capability for protein handling, and consequently require increased intake in order to maintain muscle mass and strength. Adults above 50 years should aim for 1.5-1.6grams per kg of body weight each day.
Physically active older persons or those with health conditions should consume more than this to support performance in preserving muscle function and general health.
2. Utilize Dairy Proteins for Building Muscle
The role of whey and casein, milk proteins, is widely cited in the studies devoted to muscle maintenance and growth. A post-exercise intake of high-quality dairy proteins will promote muscle recovery and synthesis. For people who eschew dairy, it is vital to choose alternative protein sources which furnish all the essential amino acids.
3. Use Plant and Pulses Protein
A well-balanced plant-based diet can sustain and provide complete high-quality protein. Protein digestibility-corrected amino acid score (PDCAAS) indicates that the protein quality of soy protein matches that of dairy-based sources. However, vegetarians and vegans will require 10% more protein than persons consuming animal-based proteins in order to fulfill their dietary needs.
4. Supplement Protein Intake
Getting adequate protein through the day is vital in optimizing muscle synthesis. Research indicates that evenly distributed protein intake across meals, target amounts of 20–40 grams each, benefits muscle health more than anything.
