Protein is an essential nutrient for our body. It is the building block of the muscles and is found in foods that boost the metabolism and burn fat. In fact, protein is the fuel that has the ability to support all the cells and tissues in our body.
Since proteins are used to develop and maintain each part of our body, they are regularly being broken down, so they need a constant replacement.
Eating too little protein can result in these symptoms:
muscle, joint, and bone pain;
a sluggish metabolism,
poor concentration and trouble learning;
trouble losing weight;
low energy levels and fatigue;
trouble building muscle mass;
blood sugar chances;
slow wound healing;
mood swings and moodiness.
9 signs that your body isn’t getting enough protein
1. You have high cholesterol
In most cases, high cholesterol and triglyceride levels are caused by the consumption of fatty foods. However, they can be a result of high sugar diets, increased inflammation, and hormonal imbalances.
Those who regularly consume sugary snacks, packaged foods, and refined crabs instead of protein foods are more likely to experience high cholesterol and improper liver function.
2. You’re feeling more anxious and moody
Amino acids are the building blocks for neurotransmitters responsible for controlling the mood. Proteins help the brain synthesis of dopamine and serotonin, both of which can promote excitement, calmness, and feelings of positivity.
3. Your workouts are suffering
It is well-known that protein is essential for building new muscle mass and maintaining motivation and energy. If you have a diet that is low in protein, you are more likely to experience fat gain, muscle wasting, and fatigue. You may even exercise more, but you will achieve no significant results!
4. You aren’t sleeping well
Insomnia and poor sleep are related to a rise in cortisol, a decrease in serotonin production, and unstable blood sugar levels. Carbs need more insulin than protein or fat.
Consuming foods rich in protein before bed aids the production of serotonin and tryptophan, with a minimal effect on blood glucose levels.
5. You have brain fog
The fact that protein is essential for a healthy neurological function indicates that problems like brain fog, poor concentration, and lack of motivation are often symptoms of lack of serotonin, dopamine, norepinephrine, and epinephrine.
Many studies showed that a diet with enough work can significantly improve work performance, learning, and motor skills.
6. You`re gassy and can`t go to the bathroom
Amino acid intake can be very critical for many metabolic and digestive functions. A protein deficiency can lead to fatigue and make you feel worn down. If this is the case, you will experience problems with digestion, enzyme production, and muscle contractions in the GI tract.
7. Your pants are feeling tighter
A diet that is high in protein can make you feel full for longer, which is not the case with carbs or carbohydrates. This means that a high-protein diet can prevent snacking and overeating.
Protein has the ability to regulate blood sugar levels, which in turn will reduce cravings and retain more muscle.
8. Your menstrual cycle is irregular
The most common symptoms of polycystic ovary syndrome include irregular periods and infertility. Pre-diabetes and obesity are the main factors that can cause this condition.
Insulin resistance affects 70% of women suffering from polycystic ovary syndrome. A low-protein, high-carb, and high-sugar diet can cause inflammation, fatigue, weight gain, and insulin resistance, which in turn can affect the hormones essential to maintain a regular cycle.
9.You`ve been getting injured more often and are slow to heal
A diet that is low in protein can significantly increase your risk of osteoporosis, muscle loss, bone weakness, slow bone healing and falling.
Protein is essential for bone metabolism and calcium absorption. According to many studies, low protein intake is related to bone losses.
How much protein do we need, exactly?
The protein intake depends on your gender, age, body weight, and level of activity.
The USDA claims that the recommended daily intake for protein for adults at an average weight and activity levels is 46grams a day for women and 56 grams for men.
For those who are very active, pregnant or ill, these amounts might be too low.
The top protein foods
Vegetarian options include beans and legumes like lentils and mung beans; almonds, chia, flax, and hemp; sprouted nuts and grains; unprocessed grains like buckwheat, quinoa, and oat.
Mushrooms, kale, spinach, broccoli, and Brussel sprouts can increase your protein intake as well.
When it comes to meats, make sure to include wild-caught salmon, organic turkey and chicken and grass-fed beef.
Protein health benefits
Besides aiding muscle recovery, helping heal cuts, and burning fat, protein is extremely important for:
- Brain function
- Diabetes and blood sugar
- Depression and brain issues
When buying protein, make sure it’s from organic, natural sources. One of the issues we run into today is all of our conventional restaurants, our conventional grocery stores, they’re not selling grass-fed organic protein.
And if you’re eating conventional protein, it’s loaded with hormones, antibiotics, steroids and other chemicals that will actually destroy your health.