9 Benefits of Protein for Health and Athletic Performance

Protein supports muscle-building, weight loss and overall health. It’s important to choose high-quality sources, like whey and plant-based options, and timing your protein intake matters if you want to maximize benefits. Consider taking protein shakes and supplements to help meet your daily needs.

Protein does more than build muscle – it sustains nearly every function in the body. From muscle repair and weight management to brain function and immune support, protein is a key nutrient in both everyday health and sports nutrition.

Whether you're an athlete looking to enhance performance or someone trying to lose weight, improving your protein intake can help you reach your goals. The great thing about protein is its flexibility – it comes in both animal- and plant-based forms to fit various dietary preferences.

The word "protein" comes from the Greek word protos, meaning "first rank," emphasizing its importance in sustaining life. Protein is made up of amino acids, which are the building blocks for muscles, bones, skin, tissues and organs. When we consume protein, the body breaks it down into these amino acids to rebuild and maintain its structures.
 

In our Global Wellness Philosophy, protein holds a place of preeminence, as it is central to overall health and well-being. This macronutrient plays a crucial role in nearly every biological process, from repairing damaged tissues to producing enzymes that aid digestion. It also supports immune function by helping create antibodies that protect the body from illness. Without adequate protein, the body cannot perform these tasks efficiently, leading to compromised health and well-being.

Dietary protein comes from both animal-based sources, such as lean meats, eggs and dairy, and plant-based options, like beans, lentils and nuts. Each source offers unique benefits, with animal proteins providing all essential amino acids and plant proteins delivering fiber and antioxidants. By incorporating a variety of protein-rich foods, you can support muscle growth, maintain energy levels and ensure overall nutritional balance.

Protein is vital for everyone, whether you’re a growing child or an older adult, a professional athlete or someone who just works out a few times a week.

Here are some of the benefits of protein:

Protein helps repair and build muscles, especially after intense physical activity. Exercise causes small tears in muscle fibers, and protein provides the necessary amino acids to rebuild and strengthen them, promoting growth.
 

If you work out regularly and want to enhance your performance, consider taking whey protein supplements. Whey is a fast-digesting protein that aids in muscle recovery and supports lean muscle mass.

Protein has a high thermic effect, meaning the body uses more energy to digest it compared to fats and carbohydrates. This can help increase calorie burn, making protein a valuable complement to a caloric deficit or weight management program.

For those trying to lose weight or athletes aiming to burn a lot of calories, hunger can be a constant challenge. Protein helps by keeping you full longer than carbohydrates or fats, making it an ideal choice for managing appetite. To minimize unhealthy snacking, choose snacks that are higher in protein to help stay satisfied throughout the day.

Amino acids from protein-rich foods support brain health by helping produce neurotransmitters that regulate mood, focus and cognitive function. This is why if you don’t eat enough protein, you may experience mental fatigue, difficulty concentrating and mood imbalances.

Protein supports bone health by contributing to the formation of the bone matrix and helping maintain bone density, which is crucial as we age. Insufficient protein intake, especially in older adults, can lead to reduced bone mass and a higher risk of fractures.

Collagen, a protein found in the skin, hair and nails, helps maintain their structure and health. As we age, collagen production naturally decreases, which can lead to hair thinning, brittle nails and skin issues like dryness or irritation. To support skin elasticity, stronger nails and healthy hair, consider adding collagen supplements to your routine.

Proteins drive the production of enzymes that aid digestion. These enzymes break down food, enabling your body to absorb nutrients and convert them into energy.

Proteins help produce hormones that regulate important functions, including insulin, which plays a critical role in regulating blood sugar levels.

Protein supports the production of antibodies that defend the body against infections and foreign invaders. A strong immune system depends on an adequate protein intake to function properly.

Protein comes in two forms: complete and incomplete. Complete proteins contain all nine essential amino acids your body cannot make, while incomplete proteins lack one or more. Animal

proteins are typically complete, while many plant-based proteins are incomplete but can form a complete profile when combined.

Animal proteins contain all nine essential amino acids your body needs. They can also offer important minerals like iron, zinc and calcium that support overall health.
 

• Examples: Eggs, fish, poultry, dairy products and lean meat
• Nutritional Benefits: May provide essential minerals like calcium, iron and zinc.

Older adults and athletes can benefit from the concentrated nutrients in animal proteins. Make sure to choose lean, minimally processed options to manage your fat and sodium intake.

Many plant-based proteins are naturally cholesterol-free, lower in fat and saturated fat, and rich in fiber, phytonutrients, antioxidants and vitamins, making them excellent for heart and digestive health.
 

• Examples: Soy, whole grains, beans, lentils, nuts and seeds
• Nutritional Benefits: Low in fat and cholesterol, supporting heart health.

These plant-based proteins are also an excellent choice for vegans and vegetarians looking to meet their nutritional needs.
 

As part of our Global Wellness Philosophy, we recommend a balance of both plant and animal proteins to benefit from both sources.

Now that we’ve covered protein sources, let’s explore different types of proteins, their specific benefits and which foods contain them.

Whey protein is a fast-absorbing protein, rich in branched-chain amino acids (BCAAs), particularly leucine, which stimulates muscle protein synthesis. Commonly found in dairy products like milk, yogurt and cheese, it is commonly available as a supplement in powder form.

Casein digests slowly, providing a steady release of amino acids, making it ideal for overnight muscle recovery. It’s predominantly found in dairy products such as milk and cheese.

Soy protein is a complete, fast-digesting protein containing all nine essential amino acids. It’s found in soybeans, tofu, tempeh and edamame. Many weight-loss shakes and meal replacement shakes are often soy-based, providing a convenient protein source. Soy protein is also heart-healthy and a great option for those looking to increase their protein intake.

Collagen supports skin, joint and hair health and is naturally found in animal connective tissues, often derived from beef or fish. As collagen production decreases with age, supplements can help maintain skin elasticity. Collagen peptides, a more bioavailable form of collagen protein, are commonly used in supplements to make them easier for the body to absorb and utilize.

Gymgoers and athletes need more protein to support their training and recovery. If you're aiming to build muscle mass, a protein-rich diet combined with regular exercise is key to achieving your fitness goals.

Here are some considerations when choosing protein sources and supplements:
 

• For Muscle Gain: Whey protein is ideal due to its fast absorption and rich leucine content, which stimulates muscle growth and repair.
• For Recovery: Casein protein is great for long-lasting muscle recovery due to its slow digestion rate, providing a consistent supply of amino acids.
• For Vegan and Vegetarian Athletes: Soy protein is an excellent plant-based option for vegetarian and vegan athletes. Alternatively, you can also choose a blend of pea and rice protein for a complete amino acid profile.

Dairy proteins like whey and casein are great options as they are rich in branched-chain amino acids (BCAAs) that help repair and rebuild muscles.

Most people should consume 20 to 40 grams of protein within 30 minutes after exercising for optimal recovery. However, if you're aiming to maximize gains, calculating a more specific protein intake can be beneficial.

For those participating in intense activities like heavy weightlifting or endurance sports, protein needs increase to promote muscle repair, growth and recovery. Most athletes and active individuals can benefit from aiming for about 1 gram of protein per pound (or 2 grams per kilogram) of lean body mass.

Do keep in mind, it's not just about consuming protein right after a workout: you need protein spread out throughout the day. To maximize muscle protein synthesis, distribute protein intake evenly across meals and snacks. This approach helps maintain a steady supply of amino acids for muscle repair and growth.

Protein supplements are not necessary for muscle-building, but they can be convenient for individuals who have difficulty meeting their protein needs through food alone. A well-balanced diet with sufficient protein from whole-food sources, such as lean meats, dairy, eggs and plant-based options, can support muscle growth.

However, it can be difficult to get enough protein within 30 minutes after a workout. If you want to maximize gains, having protein bars, snacks or a shake handy can help ensure you meet your protein needs. Supplements can be especially useful for those with higher protein demands due to intense training or dietary restrictions.

Protein powders can be a convenient and effective way to boost your daily protein intake, especially for those with busy lifestyles or increased protein needs. Choose high-quality options with minimal added sugars and artificial ingredients.

Certifications like NSF Certified for Sport® ensure the product is safe and free from banned substances, providing confidence in its quality. As a practical tool, protein powders can help bridge dietary gaps, supporting muscle repair, recovery and overall health.

Protein supplements are not necessary for muscle-building, but they can be convenient for individuals who have difficulty meeting their protein needs through food alone. A well-balanced diet with sufficient protein from whole-food sources, such as lean meats, dairy, eggs and plant-based options, can support muscle growth.

However, it can be difficult to get enough protein within 30 minutes after a workout. If you want to maximize gains, having protein bars, snacks or a shake handy can help ensure you meet your protein needs. Supplements can be especially useful for those with higher protein demands due to intense training or dietary restrictions.

Older adults and seniors need to prioritize protein intake to help combat muscle loss. As we age, our bodies become more prone to sarcopenia, the gradual loss of muscle mass, which can lead to decreased strength and mobility. Ensure you’re getting enough protein to maintain muscle function and prevent this condition.
 

Plant-based protein sources are great options as they support heart health, are low in cholesterol and offer additional nutrients. Protein supplements, such as shakes or bars, can be convenient ways to meet your protein needs without adding excess fat and calories. These options make it easier to manage your intake and ensure you stay on track with your nutritional goals.

From muscle-building to immune function, dietary protein plays a significant role in our everyday lives. Whether you're an athlete or simply looking to maintain a healthy lifestyle, ensuring adequate protein intake is vital.
 

To summarize:
 

• Protein supports muscle-building, weight loss and many functions in our body.
• Choose high-quality sources like whey and plant-based options for optimal benefits.
• Timing your protein intake matters, especially post-workout for recovery.
• Protein shakes and supplements offer convenience for meeting daily needs.

Every day, millions of people take Herbalife’s protein products to support their goals, whether that involves weight loss, fitness or daily nutrition. We offer a wide range of high-quality protein powders, snacks and supplements to meet the various needs of our consumers worldwide.

Explore our products today or contact your local Herbalife Independent Distributor to learn more!

Dr. Luigi Gratton is the vice president of the office of Health and Wellness at Herbalife. In this role, Dr. Gratton is responsible for ensuring that our Herbalife Independent Distributors have a thorough understanding of Herbalife products, ingredients and benefits. Dr. Gratton is also the chair of the Herbalife Nutrition Advisory Board, a global team of experts who help educate Herbalife Independent Distributors on health and nutrition.