What is protein, how much do you need, and where do you get it?

Protein is an important part of every cell in the body, and is a main nutrient built from 22 amino acids.

What protein does

• Helps build muscle mass
• Helps maintain normal muscle and bone mass
• Without enough protein, balancing your meals to meet your goals can be hard
• During exercise, the body needs more protein to build and maintain muscle

How much per day

• The guide suggests aiming for about 30% of daily energy from protein
• Protein needs differ from person to person
• Example in the guide: an active man eating at most 2,000 kcal a day who wants to build muscle can aim for up to 150 g of protein a day
• Example in the guide: a woman eating at most 1,400 kcal a day who wants to manage her weight — the recommended protein is 105 g a day
• The guide notes that these calorie figures apply under weight-management conditions and cites two studies

Where to get protein

• Combine plant and animal protein every day
• Soy is a "complete" protein source, providing all the essential amino acids
• Other plant proteins such as nuts, seeds and lentils are not complete, so eat a variety for a better amino acid balance
• High-quality animal proteins include fish, poultry, eggs and low-fat dairy, which also provide iron, zinc and B vitamins

Read next: Protein 101: what it is, how much you need and the best sources ›

Read next: Why does protein matter? What it does and how to get enough every day ›

Read next: How much protein per meal? Spreading it across meals and snacks ›

Not sure if your meals give you enough protein? Ask us on LINE. If you have a medical condition, talk to your doctor before changing your diet or exercise.

Herbalife products are not intended to diagnose, treat, cure or prevent any disease.