8 Signs You Might Need to Increase Your Protein Intake
DYK: The name protein comes from the Greek word proteos, meaning “primary” or “first place.”
Most people eat enough protein to prevent deficiency, but some individuals would do better with a much higher protein intake.
Foods that contain high amounts of protein can be found in meat such as beef, steak, chicken, turkey, fish, or dairy such as milk, cheese or eggs.
Protein can also be found in soy products such as tempeh or tofu. Certain veggies such as edamame, broccoli and mushrooms also contain a good amount of protein.
Studies suggest that a high-protein diet has major benefits for weight loss and metabolic health. Men should be eating at least 1-1.5g of protein a day for every pound they weigh. Women should aim to eat .8-1.0g of protein a day for every pound they weigh.
How much protein should I be eating?
Ladies if you weigh 100 pounds, you should be aiming to eat 80-100g of protein a day.
Fellas, if you weigh 100 pounds you should be aiming to eat 100-150g of protein a day.
Without further ado, here are eight science-based reasons you should eat more protein.
1. You seem to be losing muscle mass
Protein is made up of amino acids, which are essential for building muscle. This means that if you’re not getting adequate protein, your muscle mass could suffer. You might notice this as decreased strength, change in weight or even how your clothes are fitting.
2. You’ve become prone to stress fractures
Without sufficient protein to provide energy to our organs and brain, the body will look for other sources, and one place it borrows from is skeletal muscle tissue. If you’re constantly running low on protein, over time, your bone density will be susceptible to injuries such as stress fractures and breaks.
3. You feel more irritable
Irritability is one of the major signs of low protein. By mitigating the effect of carbohydrates (which usually spike blood sugar), slow-digesting protein helps keep your mood stabilized. When lacking in protein, we tend to be more irritable on a day to day basis..
4. You get sick a lot
If you’re always under the weather, a lack of dietary protein could be to blame. Protein is a building block of antibodies that are produced by our immune system helping us fight off bacteria and viruses. A diet deficient in protein also results in a reduction in T cells, which fight off germs and strengthen our immune system.
5. Brittle nails and slow hair growth
When protein is lacking, nails can become brittle and your hair might stop growing. Reason for this is because too little protein shifts the body’s focus from growing strong nails and hair to conserving protein. Your hair and nails are last on the list as far as priorities go.
6. You feel hungry soon after you eat
It’s normal for hunger levels to fluctuate; for example, you might feel hungrier after an intense workout compared to a recovery day. However, if you find you can’t seem to get full or feel satiated, it might be a sign you need to incorporate more protein. The body digests protein more slowly than carbohydrates (which give us quick energy) so it’s a good idea to include a protein source at each meal and snack for a more sustained energy level and satiety.
7. You’ve been told you’re anemic
Inadequate protein can slow metabolism. This affects erythropoietin (EOP) hormone production which is critical to the production of red blood cells. This can result in anemia, a condition where you lack enough healthy red blood cells to carry oxygen to the body’s tissues. Symptoms include fatigue, pale skin, shortness of breath (especially when exercising) and dizziness. If you’re experiencing any of these issues, it’s a good idea to speak with your doctor.
8. You’re experiencing energy slumps
How are your daily energy levels overall? Do you find yourself having an energy slump (or two) throughout the day? Protein slows the release of glucose [aka sugar] into the bloodstream, preventing blood sugar spikes after consuming a meal or snack. Something as simple as pairing a piece of fruit with a handful of nuts or nut butter, or having Greek yogurt topped with fresh fruit can make a big difference, notes Vaughn.