7 signs you’re protein deficient
Whether you’re a vegetarian or an avid meat eater, protein is essential for your health. Composed of amino acids, protein is necessary for building and maintaining muscle mass, which is important whether you’re a gym junkie or a couch potato. If you’ve noticed any of the following signs, it may be time to pop more protein on your plate.
- You’re craving food – if you find yourself desperate for a snack between breakfast, lunch and dinner, you may be eating too many carbs and sugars and not enough protein, which is essential for balancing blood sugar levels.
- You have pain in your muscles and joints – noticed you’re a bit weaker these days? Your muscles may be breaking down or joints releasing fluids to supplement the protein you’re not eating.
- You take ages to recover from injuries – protein is highly important to rebuild and mend damaged cells and tissue, so if you’re not eating enough, you may find your body takes longer to heal.
- You have weak hair, skin and nails – thinning hair, dry, cracked skin and weak, dented-looking nails are often the first signs of protein deficiency.
- You’re retaining lots of fluid – edema (fluid retention) can occur when you don’t eat enough protein, as it is responsible for preventing the accumulation of fluid in tissues, especially in the ankles and feet.
- You’re always sick – your immune cells are made from proteins, so if you’ve noticed you’re constantly sick, your immunity may have been compromised thanks to a lack of protein.
- Your mind is foggy – getting too many of your kilojoules from carbs can cause massive fluctuations in blood sugar, impeding your ability to focus. Protein helps restore the balance of blood sugar levels and removes that foggy feeling.
So, how much protein should you actually be eating? The recommended dietary requirement for men between 51 and 70 is 64 grams and 81 grams after the age of 70. For women, it’s 46 grams between the ages of 51 and 70 and 57 grams beyond 70. This means around 2 and a half to 3 serves of protein each day, which can come from lean meat, poultry and fish, dairy, seeds and nuts, beans and legumes, or soy products such as tofu.
How do you incorporate enough protein into your diet? Tell us your tips in the comments below.
Related links:
The first warning sign of Alzheimer’s might surprise you
8 “healthy” foods that are anything but
What happens to your brain when you quit sugar