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We’ve said it before and we’ll say it again: while exercise is incredibly important, if you’re looking to tone up for summer, the right nutrition plan can do wonders in helping you get there. And it makes sense: athletes and sports teams around the world depend on a combination of food and science-backed supplements as sports nutrition to support their fitness regime. The good news is you don’t need to be an A-league player to take your workout to the next level – you just have to start with the basics. And that’s where protein comes in.
Protein is an essential macronutrient for building strength and muscle, but if you’re not a big-time carnivore, you might be challenged to get enough into your diet, especially when it comes to your in-between meals—a.k.a. your snacks.
“In addition to helping to promote satiety, protein can also help increase metabolism, which can aid in burning calories more efficiently, which is important for anyone trying to change their body composition,” explains Dana Ryan, Ph.D. – Director, Sports Performance, Nutrition and Education, Herbalife Nutrition – the experts in nutrition and the importance of protein.
“Protein, when consumed throughout the day, also helps you maintain your muscle mass. Having adequate muscle mass also is essential in maintaining your metabolism.”
Protein supplements are a great option, except that the choices seem endless—there are plant-based protein powders, whey, hemp, casein, protein bars, gels, gummies—ah! So where to start?
How Much Protein Do I Need?
The recommended daily value for protein intake is about 1.5 grams per body weight kilogram.
Meaning…if you weigh 70 kilograms, then you should be eating 105 grams of protein daily. However, that protein number is a variable that depends on your health and fitness needs.
“Timing of protein intake is especially important for athletes or anyone trying to build muscle. Exercise stresses the muscles. Eating protein after a workout helps repair and rebuild muscle. You should aim to consume 20-40 grams of protein within a half-hour after exercising,” says Dana.
Build Your Base
Protein powders are brilliant around workouts because they deliver fast-digesting protein to your muscles when they need it most. A blend of Whey and Casein protein, Herbalife Nutrition’s H24 Rebuild Strength powder contains 25g of protein that contributes to the growth and maintenance of lean muscle mass, delivering protein to fatigued muscles.
“High-quality proteins contain all of the essential amino acids and are rich in branched-chain amino acids (BCAAs). Leucine, one of these BCAAs, plays a major role in promoting muscle growth and recovery after resistance and endurance exercise. These high-quality proteins exist in animal-based protein foods such as lean poultry, beef, fish, dairy, egg products, and whole eggs,” adds Dana. “Protein shakes are extremely convenient, making them useful for active individuals and athletes who are constantly on the go. If choosing a protein powder supplement, whey protein and plant-based proteins such as soy or pea have been shown to most effectively promote muscle growth and recovery.”
Pass The Bar
Too busy to blend? Keep a protein bar on hand for days you can’t seem to slow down. Herbalife Nutrition’s H24 ACHIEVE Protein Bars support all kinds of performance, working as a handy pre-workout boost or a post-workout recovery aid for any activity. Think immediate yet sustainable protein-packed energy to fuel your active lifestyle -at the gym, the office, or even at home – hello housework that never seems to end!
Produced with simple nutritious ingredients, including 20 grams of high-quality protein to support lean muscle growth and ongoing muscle maintenance, it’s the new snack that leaves you feeling fuller for longer, with no artificial sweeteners or flavours and no added colours,
Results-driven in helping achieve your next great goal or PB, Herbalife Nutrition recommends you consume 1- 2 bars daily between meals, around workouts, or when your cravings hit.
Make It Fancy
If you have a little time and want to make something a little special, you can incorporate your protein powder to create a home-made snack or dessert. Try this Herbalife24 No Bake Thumbprint Cookie recipe:
Serves: 9
Ingredients:
50.5 g Herbalife24® Rebuild Strength, Chocolate
½ cup peanut butter (or nut butter of choice) + additional for topping
2 Tbsp. non-fat milk
Pinch of cinnamon
1/4 tsp. vanilla extract
Method:
1. In a medium-sized bowl, combine the nut butter, Rebuild Strength, milk, cinnamon and vanilla. Mix well until you achieve a moldable batter.
2. Roll one tablespoon of mixture between your palms to form a ball. Repeat until all of the mixture is used.
3. Place each ball onto a cookie pan and, using your finger, lightly press down onto the centre of each of them to slightly flatten them while also creating a small well (for the nut butter topping to sit in).
4. Add a small amount of nut butter into each well (avoid too much, or it may run down the sides).
5. Place the pan in the fridge to set for at least one hour.
6. Once set, to store the cookies, place them in an airtight container and keep in the fridge or freezer until ready to enjoy.
For more details on wellness and workouts, delicious clean recipes and great science-based nutritional products, Herbalife Nutrition has you covered.
