10 Weird Warning Signs Of Protein Deficiency And How To Fix It
When you think about protein, big muscles may come to mind. However, you don’t have to be an athlete to need protein. Protein is important to everyone’s body.
Why Is Protein So Important?
Protein is the building block of your muscles. It also helps to boost your metabolism and fat burning. Protein helps keep your body going. It helps with growth, development, maintaining your health, boosting immune health and strengthening your skin and hair.
Proteins are long chain amino acids that you can get from your diet from a variety of foods. While animal foods – such as meat, fish, eggs and dairy – are commonly known sources of protein, you can meet your protein needs through plant-based sources too, such as beans, nuts and seeds alone.
Do You Have A Protein Deficiency?
While protein deficiency is not common, it is certainly possible if you don’t eat enough protein-rich foods or enough calories overall.
Eating too little protein may result in uncomfortable symptoms:
- A sluggish metabolism
- Trouble losing weight
- Trouble building muscle mass
- Muscle, bone and joint pain
- Moodiness and mood swings
- Low energy levels and fatigue
- Poor concentration and trouble learning
- Blood sugar changes that can lead to diabetes
- Slow wound healing
- Low immunity
10 Signs You Are Not Getting Enough Protein
- You have high cholesterol. If you tend to replace protein-rich foods with fatty and sugary snacks and processed foods, it may lead to high cholesterol and triglycerides that may lead to heart disease.
- You are feeling anxious and moody. Amino acids are the building blocks for neurotransmitters that help dopamine and serotonin production. Not enough may lead to mood imbalances.
- Your workouts are suffering. Protein is needed for muscles mass and strength.
- You are not sleeping well. A low protein and high sugar diet can lead to blood sugar swings which may lead to sleeping difficulties as well.
- You have brain fog. Just like for your mental health, you need protein for overall brain health, focus and learning.
- Your digestion is off. A low protein intake can lead to digestion problems and feeling run down.
- Your pants are tighter. Protein can help you with satiation and lower the risk of overeating. A low protein diet may be high in bad fats, unhealthy sugars and too many calories leading to weight gain.
- Your menstrual cycle is off. Not enough protein may lead to hormonal difficulties.
- You are getting injured often and are slow to heal. Protein is necessary to protect your bones and help recovery.
- Your hair and nails are damaged. Protein is not only the building block of your muscles but necessary for healthy hair and nails too.
How Much Protein Do You Need Exactly?
The USDA recommends a daily minimum intake of protein for adults who are at an average weight and activity level: 56 grams per day for men and 46 grams per day for women, or about 0.36 grams of protein for every pound that you weigh, however, some people feel better when they aim for 0.5 grams per pound.
Top Protein Sources:
- Beans and lentils
- Tofu, seitan and tempeh
- Quinoa, amaranth, buckwheat, farro, oats and other grains
- Certain vegetables, such as kale, spinach, broccoli, Brussels sprouts and mushrooms
- Grass-fed beef, organic chicken and turkey and wild-caught salmon
- Plant-based protein powders, such as Organifi Complete Protein
Organifi Complete Protein is made with high-quality plant-based protein, such as pumpkin seed, quinoa and pea protein. It is designed to benefit your digestion, aid weight loss and upgrade your immunity. A scoop a day can help you achieve your daily protein needs.
What are your favorite sources of protein? Share your answers with us. We would love to hear from you.
And remember, we’re in this together.
Kat Gál is a holistic health writer who helps health, wellness, and nutrition businesses to market their products and services through quality online content. She is also a freelance writing mentor teaching wanna-be-freelancers how to make a living writing at freelancewriterschool.com. Reach out if you are looking for amazing blog content at email@example.com or katgalwriter.com. Visit freelancewriterschool.com for freelance writing tips. Follow me on Instagram @freelancewriterschool and on Facebook at facebook.com/katgalwriter.
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