Protein is the building block of the muscles and is also found in foods that burn fat and boost the metabolism. As a matter of fact, protein is the fuel that supports all the cells and tissues and there is nothing more important than this nutrient!
Proteins are used every day to keep the body running smoothly. Considering that they are used to develop and maintain each part of our bodies, they are continuously being broken down and need a regular replacement.
Eating too little protein hinders this replacement and causes symptoms like muscle, joint, and bone pain, trouble losing weight, a slow metabolism, low energy levels and fatigue, poor concentration and trouble learning, trouble building muscle mass, mood swings and moodiness, low immunity, slow wound healing, and blood sugar changes.
9 Signs That Your Body Isn’t Getting Enough Protein
1. You have high cholesterol
High cholesterol and triglyceride levels are not just brought on by the consumption of fatty foods, however are also often an outcome of hormonal imbalances, increased inflammation, and high sugar diets. Those who have the tendency to swap protein foods with sweet snacks, packaged goods, and refined carbs, are at an increased risk of compromised liver function and high cholesterol.
2. You’re feeling more anxious and moody
Amino acids are the foundation for neurotransmitters which are in charge of controlling the mood. Proteins help the brain synthesis of hormones like serotonin and dopamine, both which promote feelings of positivity, calmness, and excitement.
3. Your workouts are suffering
As already discussed earlier, protein is needed to construct new muscle mass and to maintain energy and inspiration. Diet that is low in protein may cause fatigue, muscle wasting, and fat gain. As a matter of fact, you can work out more, however with less results.
4. You aren’t sleeping well
Insomnia and bad sleep are often associated with unstable blood sugar levels, a decrease in serotonin production, and a rise in cortisol. Blood sugar swings during the day continue through the night. Carbs need more insulin than fat or protein. Consuming protein- abundant foods before bed can help in serotonin and tryptophan production, with a minimal effect on blood sugar levels.
5. You have brain fog
Protein is needed to support healthy neurological function, so issues like lack of motivation, brain fog, and bad concentration are often indications of lack of neurotransmitters like serotonin, dopamine, epinephrine, and norepinephrine. These neurotransmitters manufactured in the brain using amino acids. It has been scientifically shown that a diet with enough work can improve motor skills, learning, and work performance.
6. You’re gassy and can’t go to the bathroom
Amino acid consumption is critical for many digestion and metabolic functions. If you feel tired and worn down, it might be due to protein deficiency. If this is the case, muscle contractions in the GI tract, digestion, and enzyme production will suffer.
7. Your pants are feeling tighter
While often higher in calories than carbohydrates, high-protein diets basically cause higher and more lasting satiety than carbs or carbohydrates, which means that they help prevent snacking and overrating. Protein also helps control blood sugar levels, which allows you to reduce cravings and retain more muscle.
8. Your menstruation is irregular
Irregular periods and infertility are the most common symptom of polycystic ovary syndrome (PCOS). Obesity and pre-diabetes are the major factors for this condition. As a matter of fact, insulin resistance impacts up to 70% of women with this syndrome. High-sugar, high-carb, and low-protein diet can result in insulin resistance, inflammation, fatigue, and weight gain that impacts the hormones needed to sustain a routine cycle.
9. You’ve been getting injured more often and are slow to heal
A diet low in protein can increase your risk for falling, slow bone recovery, bone weakness, muscle loss, fractures, and osteoporosis. Protein is needed for calcium absorption and bone metabolism, so this does not come as surprise. It has been scientifically shown that older adults with the greatest bone losses are those with low protein intake.
How Much Protein Do We Need, Exactly?
Everybody is unique in regard to their protein needs, which depends on gender, age, level of activity, and body weight. According to the USDA, the RDI for protein for adults at an average weight and activity level is 46 grams daily for women and 56 grams for men. These amounts might be too low for those who are ill, pregnant, or very active.
The Top Protein Foods
Vegetarian options include beans and also legumes like mung beans and lentils; nuts and seeds like hemp, flax, chia, as well as almonds; unprocessed grains like oat, quinoa, and buckwheat; and foods like grown nuts and grains.
Veggies which can help increase your protein consumption include mushrooms, broccoli, kale, spinach, and Brussel sprouts.
Speaking of meats, the forms of protein include wild-caught salmon, organic turkey and chicken, and grass-fed beef.
Protein Health Benefits
In addition to helping heal cuts, aiding muscle recovery, and burning fat, protein is also important for:
- Fighting diabetes therefore in balancing up blood sugar
- Fighting depression and brain issues
- Fighting cholesterol
- For better brain function
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