Top 7 Signs You Are Not Eating Enough Protein

Top 7 Signs You Are Not Eating Enough Protein

Protein is essential for living organisms. It gives us energy, helps our bodies recover, and keeps our tummies satisfied. Protein is composed of long-chain amino acids, which are the building blocks of muscle. How would you know if you're protein deficient? Below are some symptoms that can be related to inadequate protein. Keep in mind that as with any nutrient deficiency, symptoms can have other causes, so this is a general list and not to be used to self-diagnose.

Why Protein Is So Important
Protein is the building block of yourself. It’s the building block of your muscles and also is present in the foods that are going to boost your metabolism and fat-burning potential. Nothing is more important than protein. It really is the fuel that motivates and really supports your body in building healthy tissues and cells.

What exactly are proteins? Proteins are considered long chains of amino acids, which are the important molecules we get from our diet. Amino acids can be found in many different types of foods, even vegetables, but the highest sources are those that come from animals – like meat, dairy, eggs and fish – plus to a lesser extent certain plant foods like beans and seeds.

Proteins are used every day to keep the body going. Because they’re used to develop, grow and maintain just about every part of our bodies — from our skin and hair to our digestive enzymes and immune system antibodies — they’re constantly being broken down and must be replaced.

Vital organs, muscles, tissues and even some hormones of the body are made from proteins. Additionally, proteins create hemoglobin and important antibodies. Proteins are involved in just about every body function from controlling blood sugar levels to healing wounds and fighting off bacteria.

Simply put, without proteins life would not exist.

The average person probably needs half his or her body weight in protein a day. So if you weigh 150 pounds, you need at least around 75 grams of protein a day if you’re trying to burn fat and build muscle the right way. And for many athletes, more than that is going to be essential as well.

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7 Signs that Your Body Isn’t Getting Enough Protein

Muscle Weakness
Sudden muscle weakness or pain can be a sign that your diet lacks the recommended amount of protein. Protein is the fuel for your muscles, so your muscles suffer a lot when your body lacks protein. This can be a concern especially for men as they get older. Men may experience a natural loss of muscle mass due to aging, and they may lose even more muscle if they are not eating enough protein on a daily basis.

Your body breaks down protein-rich tissues for your muscles to use them. So, the initial effect of low protein intake is muscle wasting, accompanied by increasing weakness. Gradually, a diet that is low in protein can cause your body to lose lean muscle mass.

Plus, protein plays a critical role in how your body absorbs other vital nutrients, such as iron and calcium. Both these nutrients are important for overall muscle and joint health.

Food cravings
Constant food cravings and needing snacks often between meals may be the consequence of a high-carb/sugar and low-protein diet. Protein evens out blood sugar highs and lows.

Slow recovery from injuries
To heal and rebuild new cells, tissue, and skin and for immunity we need a sufficient amount of protein.

Poor Hair Health
Your hair is comprised mostly of a protein known as keratin, and this mineral is important for hair health.

Protein is the building block of all of your cells—your hair follicles included. In fact, each and every strand of hair requires an adequate dose of protein to grow. So, when you don’t get enough protein, your body starts conserving what little protein it has by limiting protein output. This in turn leads to hair loss.

Apart from hair loss, your hair is also likely to become dry and brittle.

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Fluid retention
Edema, or fluid accumulation: protein plays a part internally in keeping fluid from accumulating in tissues, especially in feet and ankles.

You’re feeling more anxious and moody
Amino acids are the building blocks for neurotransmitters which control your mood. Proteins help the brain synthesize hormones like dopamine and serotonin that help bring on positive feelings like calm, excitement and positivity.

You aren’t sleeping well
Poor sleep and insomnia can sometimes be linked to unstable blood sugar levels, a rise in cortisol and a decrease in serotonin production. Blood sugar swings during the day carry over through the night. Carbohydrates require much more insulin than fat or protein does. Eating foods with protein before bed can help with tryptophan and serotonin production, and they have a minimal effect on blood glucose levels; in fact, protein slows down the absorption of sugar during a meal.