Let’s talk about Protein
Protein plays a crucial role in almost every biological process within the human body. From supporting muscle growth and repair to aiding in the synthesis of enzymes and hormones, protein is indispensable for overall health and well-being. However, many people may not be aware of whether they're getting enough protein in their diets. There are a few signs that indicate you might not be consuming sufficient protein to ensure you're meeting your body's needs.
Lack of Muscle Growth or Maintenance: Protein is crucial for building and maintaining muscle mass. If you're engaging in resistance training but not seeing significant gains in muscle size or strength, it could be a sign that you're not consuming enough protein to support muscle repair and growth.
Slow Recovery from Exercise: Following intense workouts, adequate protein intake is essential for facilitating muscle recovery and reducing muscle soreness.
Frequent Illness or Infections: Protein plays a critical role in supporting a healthy immune system. Protein is necessary for the production of antibodies and other immune cells that defend the body against pathogens.
Hair Loss or Brittle Nails: Protein is a key component of hair and nails, and insufficient intake can lead to hair loss, thinning, or brittle nails.
Persistent Hunger or Cravings: Protein is known for its satiating effect, helping to keep you feeling full and satisfied after meals. If you frequently experience intense hunger or cravings shortly after eating, it could be a sign that your meals are lacking in protein, leading to unstable blood sugar levels and increased appetite.
Ensuring Adequate Protein Intake
Determine your daily protein requirements based on factors such as age, weight, activity level, and health goals. The recommended dietary allowance (RDA) for protein is 0.8 grams per kilogram of body weight, but individuals engaging in regular exercise or strength training may need higher amounts. Recent research indicates 1.8-2 grams/kg may be more adequate.
Include protein-rich foods in every meal. Prioritize protein-rich foods such as lean meats, poultry, fish, eggs, dairy products, legumes, nuts, and seeds in your meals and snacks. Aim to include a source of protein in each meal to ensure consistent intake throughout the day.
Plants or Animal based protein? It’s a personal choice.
Extensive scientific research underscores the positive impact of a plant-based diet on health, yet the decision to adopt this dietary approach remains a personal choice. Opting for plant-based proteins over animal-based ones necessitates a thoughtful consideration of both the protein content and the volume or weight of the food. Look to my next blog post Vegan Protein for more info on Plant Sources.
Whether you're loading up on animal-based or plant-based protein, what matters most is making sure you're getting enough to keep your body happy and healthy. So, go ahead, pile on those protein-packed foods, and give your body the fuel it needs to thrive.
Sources:
• https://www.myplate.gov/
• Sims, S. T., & Yeager, S. (2002). Next Level: Your Guide to Kicking Ass, Feeling Great, and Crushing Goals Through Menopause and Beyond. Rodale Books