Protein is essential for everyone, every day. Protein becomes even more important the more active we are, and while most people know it’s important, we often don’t understand why. As we approach and commemorate International Protein Day on February 27, let’s take a look at its vital role in our health and sports performance.
What is protein?
Proteins are made up of amino acids, which are the main building blocks of our muscles, bones, skin, tissues and organs. When we consume protein, our body breaks it down into individual amino acids and then uses them to create new proteins throughout the body. It is essential to consume an adequate amount of protein, otherwise the body will have to break down muscles to obtain the amino acids it needs to function.
The three main benefits of protein
Benefit #1: Protein helps you feel fuller longer
One of the main problems for people trying to lose weight and for athletes who burn a significant amount of calories is that they are constantly hungry. This is where consuming protein can be especially beneficial because it helps you feel full for a longer period of time, compared to carbohydrates or fats. And, if you’re trying to cut back on unhealthy snacks, look for high-protein options.
Benefit #2: Protein Supports Your Metabolism
Protein can also help increase metabolism (the body’s process of converting food and drinks into energy), which can help burn calories more efficiently and is important for anyone trying to change their body composition. Protein, when consumed throughout the day, can also help you maintain your muscle mass; Having adequate muscle mass is also essential to maintain metabolism.
Benefit #3: Protein Aids Muscle Recovery and Growth
High-quality proteins contain all essential amino acids and are rich in branched chain amino acids (BCAA). Leucine, one of these BCAAs, plays an important role in promoting muscle growth and recovery after resistance and endurance exercise. These high-quality proteins exist in foods with animal proteins, such as lean poultry, beef, fish, dairy, egg products, and whole eggs. If you are vegan or like an occasional vegan diet, there are many plant-based proteins that are just as effective in promoting muscle growth and recovery such as soy, peas, pumpkin seeds, quinoa, and flax seeds.
How much protein should you consume and how often?
The timing of protein intake is especially important for athletes or anyone trying to build muscle. Exercise strains the muscles. Eating protein after exercising helps repair and rebuild muscles. You should aim to consume 20 to 40 grams of protein within 30 minutes of exercise. If you’re on the go, try a good quality protein shake that meets your nutritional needs. The Herbalife V plant protein shake contains a unique combination of organic pea proteins, pumpkin seeds and chia seeds, complementary sources of plant proteins that help satisfy hunger.
If you’re interested in learning more about protein from Herbalife experts, check out the Wellness Resources on Herbalife.com.
