Health

Surprising Signs That You Lack Protein and What to Do

Protein is an essential element for the body to function properly.

This nutrient has a key role in your muscle building and building cellular structures. Also, foods which contain protein speed up your metabolism and promote the process of burning fat.

Protein deficiency can result in the following symptoms:

  • Muscle pain
  • Joint pain
  • Bone pain
  • Slow metabolism
  • Lack of focus and concentration
  • Difficulty losing weight
  • Low energy
  • Chronic fatigue
  • Poor immune system
  • Trouble with gaining muscle mass
  • Slow wound healing
  • Changeable moods

9 Signs That You Lack Protein and What to Do

You have high cholesterol levels 

Consuming fatty foods, processed foods, and refined carbs increase your blood cholesterol levels and triglycerides. Also, these foods can cause inflammation, decreased liver function and hormone imbalance.

Anxiety and moodiness 

Protein controls the amount of serotonin and dopamine. Dopamine creates a sense of calmness and serotonin is known as the hormone of happiness.

You have difficulties while exercising 

Low protein intake leads to weight gain, muscle loss, and fatigue. You need protein in order to increase your energy levels. If you lack protein, you won’t see any workout results.

You can’t sleep well 

Low protein intake leads to sleep disorders which cause spikes in insulin production. Consume rich-protein foods before going to sleep to boost the production of serotonin and tryptophan.

You have brain fog 

Protein helps brain function and maintains your brain balance. Eating foods which contain protein improve your cognitive function and brainpower.

You have digestive problems 

Protein promotes the absorption of amino acids and amino acids are essential for proper functioning of the digestive system and metabolism. If you are protein deficient, you will be constantly tired. Protein deficiency causes digestive problems such as bloating, gas, diarrhea, and contractions of the muscles in the gastrointestinal tract.

You are not feeling fuller longer 

A diet which is high in protein prevents food cravings and overeating. On the other hand, carbohydrates cause spikes in blood sugar levels.

Slow healing 

Low protein levels increase the risk of osteoporosis, bone weakness, and slow bone healing, as protein promotes the absorption of calcium.

So, how much protein do we need?

The amount of protein depends on your gender, age, body weight, and physical activity. The recommended daily intake of protein for adults at an average weight and a moderate level of intensity of a physical activity is 46 grams a day for women. Men need 56 grams a day. Pregnant women, people who are very active, or ill people need low amounts of protein.

Protein-rich foods 

  • Beans
  • Legumes
  • Almonds
  • Nuts
  • Chia
  • Flaxseed
  • Buckwheat
  • Oat
  • Mushrooms
  • Kale
  • Spinach
  • Broccoli
  • Brussel sprouts
  • Salmon
  • Turkey
  • Chicken
  • Grass-fed beef

Thank you for your attention.

 

 

 

 

 

 

 

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