Protein is an essential macronutrient that plays many important roles in the body, including serving as the building blocks of muscle tissue. However, it’s also important to get enough protein, especially if you exercise regularly or are otherwise physically active and constantly breaking down your muscles.
If you aren’t getting enough protein, your body will start eating away at the proteins in your muscles to meet its needs, which can slow down your metabolism and cause you to lose lean muscle mass instead of just fat.
1) Protein deficiency can cause
fatigue, muscle weakness, trouble breathing, irregular heartbeat, and edema. If you’re not eating enough protein, you may be at risk for deficiency. Here are five signs that you may not be getting enough protein in your diet:
- You’re always tired. One of the most common signs of protein deficiency is fatigue. If you find yourself struggling to get through the day or Feeling exhausted all the time, it could be a sign that you’re not getting enough protein.
2) Some signs you may be falling short on protein
- You’re always hungry: If you find yourself snacking more often than usual or feeling ravenous before meals, it could be a sign your body is trying to tell you it needs more protein.
- Your hair and nails are brittle
- Your mood is low
- You don’t have the energy to work out like you used to (or at all): 5. Your clothes are getting tight in the waist, hips, or thighs
3) Tips for increasing your daily protein intake
- Eat protein-rich foods at every meal. Good sources of protein include lean meats, poultry, fish, beans, tofu, nuts, and seeds.
- Make sure you’re including a variety of protein-rich foods in your diet to get all the essential amino acids your body needs.
- If you’re not eating enough animal protein, make sure to include plenty of plant-based proteins in your diet as well.
4) Proteins are not created equal
Different proteins have different functions in the body, so it’s important to consume a variety that will cover all your needs. The best way to do this is to eat a variety of protein-rich foods throughout the day. Here are five signs that you may not be eating enough protein:
- You’re always hungry.
- You have trouble concentrating.
- You feel weak or tired.
- You have trouble losing weight.
- You get sick often.
5) What happens if you don’t get enough protein?
Not getting enough protein can lead to muscle loss, fatigue, and weak bones. Additionally, you may experience weight gain, cravings, and difficulty concentrating. If you’re not eating enough protein, it’s important to increase your intake to ensure your body is getting the nutrients it needs.
10 sources of protein
Many people think of meat when they think of protein, but there are plenty of other sources of this essential nutrient.
Here are 3 great sources of protein:
–Tofu is made from soybeans and provides a plant-based protein with an assortment of nutrients.
-Beans and lentils provide a good source of fiber as well as protein.
-A 3 ounce serving of fish contains between 20 and 25 grams of protein which is almost the same amount found in 4 ounces of chicken breast.
-Nuts and seeds provide the majority of their calories from fat, but they also contain a significant amount (about 15% to 30%) protein per serving size. A 1/4 cup has 6 grams while two tablespoons have 9 grams.
–Soy milk can be an excellent substitute for cow’s milk in cereals or cooking if you’re vegan or lactose intolerant. Soy milk is usually fortified with calcium, vitamin D, and vitamin B12.
One cup of soy milk contains 8 grams of protein, though not all brands are fortified.
-Eggs provide a healthy dose of protein along with many other nutrients like riboflavin and iron. One large egg will give you 6 grams of protein.
-Edamame beans come right out of the pod ready to eat after boiling for about five minutes; one cup has about 8 grams of protein plus all nine essential amino acids that your body needs but cannot produce on its own.
–Quinoa is another high quality plant based protein that offers high levels fiber and complex carbohydrates making it a more complete choice than rice or potatoes for those following a gluten free diet.
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