Protein and muscle building: why most Swiss people get the numbers wrong
Imagine this: you train three times a week, you watch what you eat – and yet little changes in the mirror. The problem rarely lies in the training itself. Most often it lies in when and how much protein ends up on your plate.
What many people underestimate: it is not the total amount of protein per day that decides muscle building, but how it is spread across meals. An insight that surprises even experienced athletes.
According to the Swiss Health Survey by the FSO, around 52% of the Swiss population aged 15 and over take part in sport at least once a week. Strength training and gym visits are among the most popular activities. The fitness market is growing, and so are the protein shelves in the supermarkets. But between marketing and science there is a gap that we would like to close here.
How much protein do you really need for muscle building?
The Swiss Society for Nutrition (SGE) recommends 0.8 g of protein per kilogram of body weight per day for healthy adults. The WHO also gives 0.83 g/kg/day as a safe minimum. That is enough for everyday life – but not for ambitious strength training.
A widely noted meta-analysis by Morton et al. (2018), published in the British Journal of Sports Medicine, provides a clear figure: 1.6 g of protein per kilogram of body weight per day significantly optimises muscle building in combination with strength training. According to this analysis, more brings no demonstrable additional benefit.
For a person weighing 75 kg that means around 120 g of protein a day. That sounds doable – but in everyday life it often is not.
According to the FOPH, the 7th Swiss Nutrition Report shows that although average protein intake in Switzerland is sufficient, it is heavily concentrated on animal sources such as meat and dairy products. Anyone who wants to eat more varied food or include more plant sources has to plan more consciously.
The distribution makes the difference
Here comes the point most people overlook. In 2018, Schoenfeld and Aragon showed in the Journal of the International Society of Sports Nutrition that muscle protein synthesis is stimulated better when you spread protein over the day – ideally 20 to 40 g per meal.
So one large steak in the evening is not enough on its own.
In practice this means starting the morning with a high-protein meal. If you have little time in the morning, a Herbalife Formula 1 shake can make it easier to get started – it provides around 18 g of protein per serving and can be prepared in a few minutes. That makes it an uncomplicated addition to Herbalife breakfast, not as a replacement for real food, but as a practical option on stressful days.
A sensible daily rhythm could look like this:
- Breakfast with 25 g of protein – for example from eggs, quark or a protein shake
- Lunch with a palm-sized portion of fish, pulses or poultry
- An afternoon snack with some protein, for example a Herbalife H24 Protein Bar, which is easy to take with you
- Dinner with another complete protein source
Leucine – the key amino acid
Not every protein works the same way. Leucine, a branched-chain amino acid (BCAA), plays a central role in activating muscle protein synthesis via the so-called mTOR signalling pathway. Leucine-rich sources are whey protein, soy, eggs and poultry. Taking a portion with 2 to 3 g of leucine after strength training gives the body a strong signal to build.
After training: making use of the window
The EFSA officially confirms that dietary protein contributes to the growth and maintenance of muscle mass – an authorised health claim under EU Regulation 432/2012. What is decisive, however, is the context: protein alone does not build muscle. You need the training stimulus.
After strength training, the muscles' sensitivity to amino acids increases. Making sensible use of this period is not an obligation, but it is a good habit. For recovery after intensive sessions, Herbalife H24 Rebuild Strength is a good option – with around 25 g of protein per serving plus L-glutamine and BCAAs, designed specifically for recovery after strength training.
The Muscle hypertrophy – that is, the increase in muscle cross-section – comes from the combination of mechanical load and an adequate supply of nutrients. No powder in the world replaces heavy squats. But the right nutrition can make sure your effort does not go to waste.
Protein in everyday life: small adjustments, big effect
The real problem is not a lack of knowledge about protein, but putting it into practice day to day. Between the office, the family and the shopping, the third protein meal often falls away. This is exactly where simple routines help more than perfect plans.
Anyone who has an energy dip in the afternoon, for example, often reaches for something sweet. A Herbalife High Protein Iced Coffee can be an alternative that combines caffeine and protein – without the sugar peak of a chocolate bar.
And for everyone who wants to combine sport and fitness with mindful nutrition: it is not about counting every gram. It is about having a protein source on your plate at every meal – whether lentils, salmon, egg or a shake.
You will find more wellness findings at herbalife.com.
Protein and muscle building go together – but only if you integrate both into your everyday life, not as a two-week project but as a firm habit. Start with a single change: one more protein source tomorrow morning. The rest follows.
Discover our products at myherbal.ch – and find the right addition for your goals.