A high-protein diet: why most Swiss people eat enough protein – but at the wrong time
Picture a typical Swiss day: a croissant with jam for breakfast, a sandwich at midday, in the evening a large piece of meat with a side dish. The total amount of protein? Probably sufficient. According to the 7th Swiss Nutrition Report by the FOPH, the average protein intake of the population is about 1.1–1.3 g per kilogram of body weight per day. At first that sounds reassuring.
But the real problem is not the amount – it is the distribution over the day.
Anyone who takes most of their protein only in the evening gives away valuable potential. The body can use only a limited amount of protein per meal efficiently for maintaining and repairing muscle. A high-protein diet therefore does not begin at dinner, but already at Herbalife breakfast – or at least with a more mindful approach to the morning meal.
How much protein do you actually need?
The figures circulate on the internet like rumours in a school playground: 2 g per kilogram, 3 g, as much as possible. What do the professional bodies really say?
- The Swiss Society for Nutrition (SGE) recommends 0.8 g of protein per kg of body weight a day for healthy adults.
- For people aged 65 and over, a higher requirement of 1.0–1.2 g/kg is discussed, in order to counteract age-related muscle loss (sarcopenia).
- The EFSA and the WHO set the reference value at 0.83 g/kg/day (WHO Technical Report Series 935).
- Anyone who does strength training benefits, according to a meta-analysis by Morton et al. (2018, British Journal of Sports Medicine), from 1.2–1.6 g/kg/day. More than 1.6 g/kg brought no additional significant benefit for muscle building in this analysis.
For a person weighing 70 kg that means between 56 g and 112 g of protein a day, depending on activity level and age. That is achievable – if you know how.
Combining protein sources cleverly
What many people underestimate: you do not have to run a steak marathon to take in enough protein. Variety makes the difference, and awareness of this is growing in Switzerland in particular. According to the «Nutrition» population survey by the FSVO/FOPH, more and more people describe themselves as flexitarian, vegetarian or vegan – which significantly increases demand for plant and alternative protein sources.
A clever high-protein diet relies on a mixture:
- Animal sources such as eggs, quark, chicken or fish provide all the essential amino acids with high bioavailability.
- Pulses – lentils, chickpeas, beans – are not only high in protein but also rich in fibre.
- Dairy products and soy products complement each other excellently, especially when spread over the day.
And then there are situations in which a shake is simply more practical than an elaborate meal. At half past six in the morning, between two appointments, after training. This is exactly where products such as the Herbalife Protein Drink Mix with 20 g of protein per serving can be a sensible addition – not as a replacement for a varied diet, but as support in everyday life.
Satiety, muscle maintenance and what else protein does
One of the most underestimated benefits of a protein-focused diet has nothing to do with muscles. It is about the feeling of fullness. A study by Leidy et al. (2015, Advances in Nutrition) shows that high-protein meals are more filling than those with a high proportion of carbohydrates or fat.
Anyone who regularly finds themselves falling into an energy hole after lunch might therefore have less of a caffeine problem and more of a protein problem.
For people who lose weight with Herbalife, this satiety effect is particularly relevant. A higher protein intake helps regulate calorie intake naturally – without constant hunger and without strict bans. The Herbalife Formula 1 Café Latte, for example, provides around 17 g of protein per serving and can be built into the morning as a meal replacement without any fuss.
Is too much protein harmful to the kidneys?
This question comes up again and again. The short answer: with healthy kidneys there is, according to the EFSA and current research, no evidence that a moderately increased protein intake of up to 2 g/kg/day damages the kidneys. Anyone with an existing kidney disease should, however, discuss their protein intake with a professional. You will find more on the basics of protein on Wikipedia.
Putting a high-protein diet into practice – three approaches
Theory is one thing. But what does a protein-rich day realistically look like, without your constantly weighing out chicken breasts?
Morning: A shake with milk or a plant drink, plus a handful of nuts. Or porridge oats with quark and berries. If you want to tailor your protein start individually, you can stir Herbalife Protein Powder Formula 3 flexibly into smoothies, yoghurt or shakes.
At midday: Pulses in a salad, a piece of tofu, eggs or fish. Choose what you enjoy – consistency beats perfection.
Evening: A moderate portion of animal or plant protein with vegetables. Not the largest protein meal of the day, but rather the complement to an already solid foundation.
The decisive point: spread your protein across three to four meals. That is exactly what makes the difference between an adequate and an optimal supply.
Your next step to more protein in everyday life
A high-protein diet need be neither complicated nor extreme. Above all it needs one thing: awareness of what ends up on your plate – or in your glass – in the morning and in between. Anyone who adjusts their habits piece by piece will feel the change: fewer cravings, more stable energy, a sense of the body that motivates.
You will find more wellness findings at herbalife.com.
Discover our products at myherbal.ch – and find the protein supplement that fits your day.