Protein is often associated with athletes, gym routines, or weight goals, but its role in the body goes far beyond performance. For active adults, protein is a daily foundation that supports strength, energy, recovery, and overall well‑being. Whether someone trains regularly, stays active through work, or simply wants to feel stronger and more resilient, consistent protein intake plays a central role in supporting an active lifestyle.
This World Protein Day, Dr. Krissy Ladner, Director of Sports Performance and Nutrition Education at Herbalife, shares expert insights on why protein matters for everyone—not just athletes—and how daily habits can make a lasting difference.
Protein Beyond the Gym
Protein provides the building blocks needed to maintain and repair muscle tissue. Every time we move, lift, walk, or exercise, muscle fibers are challenged. Protein helps the body recover from that stress and adapt by maintaining lean muscle mass. This process supports physical strength, mobility, and metabolic health over time, all of which are essential for staying active at any age.
Lean muscle mass is metabolically active tissue, meaning it plays a role in how the body uses energy. Supporting muscle through adequate protein intake helps maintain a healthy metabolism and supports long‑term weight management when combined with balanced nutrition and regular movement.
In short, protein is not just about building muscle—it’s about sustaining the body’s ability to move, recover, and thrive.
Consistency Throughout the Day Matters
One common misconception is that protein is only important after intense workouts or when someone wants to gain muscle mass. In reality, the body benefits most when protein is consumed consistently throughout the day.
In the Philippines, protein is naturally part of daily meals through “ulam” or viand. Dishes like adobo, sinigang, fish, chicken, and pork provide essential protein sources. According to the Department of Science and Technology–Food and Nutrition Research Institute (DOST‑FNRI), more households met their protein requirements in 2023 compared to 2018–2019, showing progress in national nutrition habits.
Spreading protein intake across meals helps support steady energy levels, muscle maintenance, and appetite control. Meals that include adequate protein tend to be more satisfying and help reduce energy dips that occur when meals rely too heavily on refined carbohydrates alone.
Pairing protein with carbohydrates after activity also helps replenish energy stores while supporting muscle repair. Over time, these habits improve consistency, reduce soreness, and make it easier to stay active.
Choosing Quality and Variety
Quality and variety matter when it comes to protein. Lean animal proteins such as fish, poultry, eggs, and lower‑fat dairy provide essential amino acids in a highly bioavailable form. Plant‑based options like legumes, soy foods, nuts, seeds, and whole grains contribute protein along with fiber and phytonutrients.
Including a mix of sources allows people to meet their needs while supporting overall diet quality. For those with busy schedules, convenient protein‑rich snacks, smoothies, or shakes can help fill gaps without requiring large portions or excessive calories. Herbalife’s nutrition solutions, for example, offer balanced protein options that fit seamlessly into modern lifestyles.
The key is balance: combining animal and plant sources ensures variety, while planning ahead helps maintain consistency even on hectic days.
Protein and Aging
As we age, the body naturally becomes less efficient at maintaining muscle mass—a process that can begin as early as midlife. This gradual decline affects strength, balance, and mobility if not addressed. Consistent protein intake helps support muscle maintenance and repair, playing a critical role in staying active, resilient, and independent over time.
Maintaining lean muscle is not just about performance; it supports everyday function. Simple activities like climbing stairs, carrying groceries, or staying steady on one’s feet rely on muscle strength. Adequate protein, combined with regular movement, helps the body adapt to physical stress and maintain functional capacity across the lifespan.
For older adults, protein becomes even more important. It supports recovery, reduces the risk of frailty, and helps preserve independence.
Practical Tips for Daily Protein Intake
Dr. Ladner emphasizes that the goal with protein is not excess, restriction, or perfection—it is consistency. Small daily choices add up over time. Here are practical ways to integrate protein into everyday life:
- Start with breakfast: Include eggs, yogurt, or a protein shake to set the tone for the day.
- Balance meals: Pair protein with vegetables, whole grains, and healthy fats for sustained energy.
- Plan snacks: Keep nuts, boiled eggs, or protein bars handy for busy schedules.
- Post‑activity recovery: Combine protein with carbohydrates after exercise to support muscle repair.
- Mix sources: Rotate between animal and plant proteins to ensure variety and nutrient balance.
These habits make protein intake simple, sustainable, and effective.
The Bottom Line
Protein is not just for athletes or specific goals—it is a daily nutrient that supports movement, recovery, and long‑term vitality. When protein intake is consistent and balanced, it becomes a powerful tool for supporting an active, energized life.
As Dr. Ladner explains: “Protein is not just for athletes or specific goals. It is a daily nutrient that supports movement, recovery, and long‑term vitality. When protein intake is consistent and balanced, it becomes a powerful tool for supporting an active, energized life.”
This World Protein Day is a reminder that protein is more than a macronutrient—it is the foundation of strength, resilience, and well‑being. By making small, consistent choices each day, anyone can harness the benefits of protein to live stronger, healthier, and more active lives.
