Many people can easily consume enough protein. However, despite the availability of enough nutrient-dense foods in the region, many people are unable to consume enough protein. The reasons for this can be varied, from a lack of awareness of protein needs to a calorie-restricted diet leading to inadequate protein intake. The consequences of inadequate protein intake are serious and far-reaching, and can seriously undermine every aspect of your health. Read on to find out more about protein, why you need it and what happens when you don’t get enough of it.
40. What is protein?
Protein is a macronutrient, which means your body needs plenty of it throughout the day. There are many different types of protein, each of which is a giant molecule made up of 20 different amino acids. Amino acids are involved in every part of your body, from making up your blood cells to your hair to your skin. While many people may think they only need protein to help build muscle, the truth is that protein is necessary for every function in the body.
39. Your body needs protein.
You don’t just need protein before you hit the gym to sustain an intense workout. Your heart needs protein to pump blood, get up and walk around the house, take a shower, and even get out of bed! To calculate how much protein your body needs, multiply your weight in pounds by 0.36. This number will tell you how many grams you need. Surprisingly, many people are protein deficient.
38. Inadequate protein intake causes damage to the body
Almost every cell in your body is made up of water and protein, and protein is one of the most critical components of tissues and organs, including muscles, bones, blood vessels, and skin. You even need protein to digest your food because protein is part of the enzymes that break down food as it passes through your digestive system. If you don’t get enough protein, your body can’t function properly.
37. but protein intake can also be too much
Some people think that eating a protein bar and washing it down with a protein shake is a foolproof way to make sure your body gets the nutrients it needs. However, the truth is that your body can only absorb a limited amount of protein at a time, up to 30 to 42 grams per meal. If you consume more protein than that, your body won’t absorb it and store it as fat.
36. There is an optimal range for protein intake
As mentioned earlier, to determine how much protein your body needs, multiply your body weight in pounds by 0.36. The answer is how many grams of protein you need each day. If you’re active, you’ll undoubtedly need more protein than this amount, but you don’t have to eat protein bars and drink protein shakes throughout the day. You can get enough high-quality protein through a healthy diet, and the protein in food is much better than the protein in protein-rich bars and shakes.
35 Malignant Malnutrition is a form of malnutrition
People with malignant malnutrition consume enough calories overall but not enough protein. This condition is common in areas with limited food supplies, such as famine-stricken areas. It occurs when there is a lack of education about proper eating. In the United States, malignant malnutrition occurs most often in nursing homes, and half of the adults living there may not be consuming enough protein. If you have a loved one living in a nursing home, look for signs of protein deficiency.
34 Another protein-deficient malnutrition is wasting disease
Wasting disease occurs when people do not consume enough protein and calories. Wasting disease is a more severe form of malnutrition than malignant malnutrition, and the problem goes beyond protein deficiency. People with wasting are also deficient in micronutrients such as iron and B vitamins. While wasting disease is most common in developing countries, where people may not have enough to eat, it also occurs in Americans. The latter suffer from serious illnesses and eating disorders.
33. protein deficiency can lead to stress fractures
Stress fractures are microfractures in the bones that build up over time and cause serious damage. They are most common in weight-bearing bones, such as the foot bones. Since protein is an essential nutrient in the bone formation process, a lack of protein can cause bones to begin to break down, leading to stress fractures. Additionally, when you don’t eat enough protein, your body will begin to ‘borrow’ protein from other parts of your body, including your bones, which can lead to stress fractures.
32. Another problem is weight loss
If you’re not getting enough calories in your diet-especially if you’ve reached the point of malnutrition and wasting away-then you’re probably also not getting enough calories. To make up for this nutritional deficit, your body will begin to use the protein you’re eating for energy instead of for the basic bodily functions you need. If you think that restricting calories so excessively that you aren’t consuming enough nutrients is a good way to lose weight, you’re wrong!
31 Your hair, skin and nails may be weaker
The most abundant protein in the human body is collagen, which is essential for healthy skin, hair and nails. If you don’t get enough of it, especially collagen, these parts of the body can start to weaken. Nails may begin to break and hair can become brittle and develop split ends. Another protein, elastin, is vital for maintaining healthy skin, and if not consumed enough, the skin loses its elasticity .
30. Persistent food cravings may indicate a protein deficiency
Protein is better at making you feel full after eating than fats and carbohydrates. Eating protein stimulates the production of hormones that make you feel full and also helps keep your blood sugar stable. Constant sugar cravings may indicate that your blood sugar is unstable and you need to eat more sugar. If you’re hungry all day and crave snacks every hour or so, you’re probably not eating enough.
29. you probably crave protein too.
If you are craving an omelet or a chicken sandwich, then you may be protein deficient. Your body desperately needs more protein, so heed your body’s call and start getting more protein! You don’t need to eat a protein bar; just start incorporating enough protein into a balanced diet of mostly whole foods. Starting your day with an omelet rather than a bowl of cereal, and nuts or soya chips rather than crisps will help you succeed.
28. Another symptom is muscle weakness and joint pain
Since protein is vital for muscle formation and maintenance, protein deficiency can lead to muscle weakness and joint pain. This occurs mainly in older men and women, probably because they are most prone to protein deficiency. When they don’t consume enough protein, they are also prone to muscle loss. Protein is also vital for joint health, so inadequate intake can lead to joint problems. Animal protein is especially good for joints.
27. You may crave sugar
When you eat foods that are high in carbohydrates, your body digests the food quickly and converts the carbohydrates into simple sugars. The result is that your blood sugar spikes and then drops, causing you to crave more sugar. Proteins and fats are digested more slowly than carbohydrates, resulting in more stable blood sugar and fewer cravings. If you’ve been craving sugar, you’re probably not getting enough sugar from your meals and need to replace carbs with protein.
26 The two earliest symptoms are weakness and fatigue
When you don’t get enough protein in your diet, you may begin to feel weak throughout the day as your body begins to borrow protein from other sources (such as bone and muscle) to meet its most basic needs. Chronic weakness and fatigue are the first signs of protein deficiency, and these signs are more pronounced if you are not consuming enough calories overall.
25. You may have oedema
Oedema is swelling of the feet and legs, usually due to fluid retention. There are many causes of oedema, one of which may be a protein deficiency. The reason for this is that proteins circulating in the blood, especially albumin, help to remove excess fluid from different parts of the body. If you experience oedema, you should consult your doctor as soon as possible as this is often a sign of a more serious illness.
24. You may also experience mood swings
Mood swings can be unpleasant at the best of times and can make people wonder what’s wrong with you. Mood swings are usually caused by physical problems, one of which could be inadequate protein intake. The reason for this is that the neurotransmitters in the brain that transmit messages between nerve cells are made up of amino acids, which are the building blocks of protein. These neurotransmitters include dopamine and serotonin, which are essential for regulating mood.
23. You may lose muscle mass
Protein helps with muscle growth; it’s vital for everything from digestive enzymes to blood transport throughout the body. When you don’t consume enough protein and your body begins to pull protein from your muscles, you lose muscle mass. Older people are more prone to protein deficiencies, making this problem more prevalent. Once your muscles start to atrophy, you need to work on regaining muscle mass.
22. Your Blood Pressure May Drop
You need to maintain a certain amount of protein in your blood, and if you don’t get enough protein in your diet, your blood protein levels will soon start to drop. Your blood will no longer be able to provide enough nutrients to your cells and, among other things, your blood pressure may start to drop. Your heart rate may also slow down, which is known as bradycardia and makes you feel weak and even dizzy. If your pulse is below 60 beats per minute, you need to see a doctor.
21. Your immune system may be deteriorating
You rely on your immune system to protect your body from harmful bacteria that can invade your body and make you sick. Protein is a key component of the body’s ability to produce antibodies to fight these bacteria, so if you don’t consume enough protein, you won’t be able to produce enough antibodies. The result is that you can get sick very quickly and something as simple as a cold can put you out for days.
20. You will have a hard time recovering from an injury
Whenever you get injured, maybe you accidentally cut yourself or sprained your ankle, your body should be able to start repairing itself very quickly. However, if your body isn’t functioning properly due to insufficient intake, you won’t be able to recover. Studies have shown that supplementing with extra protein after an injury can speed up the healing process, while not consuming enough can slow it down. If you’ve recently been injured, you may want to make sure you’re consuming extra protein.
19. You may have a fatty liver.
Fatty liver is usually associated with obesity and an unhealthy diet. People who suffer from malignant malnutrition, a form of malnutrition associated with having enough calories but not enough protein, may develop the disease. Fatty droplets begin to be deposited in the liver cells, which can lead to serious complications if left untreated. If you are experiencing symptoms of malnutrition and think you may have a protein deficiency, you may need to make an appointment with your doctor and have your liver checked.
18. Certain populations are at higher risk of vitamin D deficiency
Generally, people in developed countries get enough protein in their diets. Protein deficiencies are most common in developing countries, where widespread poverty leads to malnutrition. Certain populations in the United States and other developed countries are particularly vulnerable to protein deficiency, most notably the elderly, especially those living in nursing homes. Cancer patients also tend to have difficulty consuming adequate protein, and malnutrition in cancer patients can lead to more serious complications.
17. Athletes need more protein
Most people need 0.36 grams of protein per pound of body weight per day, and for those who exercise regularly, this amount remains largely stable. However, athletes who perform intense workouts that stress their bodies daily need much more protein. They may need one gram of protein per pound of body weight per day. However, even for athletes, too much protein intake is inevitable. Too much can lead to other problems.
16. You Can Easily Reverse a Moderate Protein Deficiency
If you’re not severely malnourished or wasting away – in which case you’ll need to go to the hospital – protein deficiency is easy to treat. The answer is simple: eat more protein! Read on to find out more detailed information about protein and, more importantly, how you can include more protein in your daily diet. That way, you can reap all the benefits.
15. Not All Protein Is Created Equal
The worst way to consume protein is to eat energy bars and drink shakes. These products contain amino acids, but very few nutrients and often a lot of processed carbohydrates. You also have to be careful not to eat too much meat, as it tends to be rich in saturated fat, which is also bad for you. In fact, you can get your protein from a wide variety of food sources that also provide optimal nutrition in other ways.
14. Eat protein before you eat
Many people eat carbohydrates before eating because they create a quick feeling of fullness, but nutritionists recommend eating protein first for optimal health. Eating protein first with your meal will reduce the production of hunger hormones, making you feel full faster. Eating protein first also helps ensure that you get enough of this important macronutrient before you eat carbohydrates. As a result, your blood sugar and insulin levels will be more stable, making you feel fuller and less likely to mindlessly snack throughout the day.
13. Choose snacks with protein
Many people snack on foods that are high in carbohydrates and fat but low in protein, such as crisps, cornflakes and biscuits. You can increase your intake by choosing high-protein snacks, such as cheese and nuts, to help you stay full and energised for longer. Pairing some cheese with nuts and dried fruit will add nutrition and help you focus on your work because you won’t have to worry about hunger.
12. Eat eggs for breakfast
On busy days when it’s imperative to get out the door on time, many people will skip breakfast or eat something high in carbs but low in protein, like a bagel or a bowl of cereal. Choosing oatmeal is better as it contains more protein and fibre, but if you want to up your protein intake, the best breakfast option is eggs. You may have to get up 10 minutes earlier, but you’ll feel more satisfied and energised throughout the day.
11. Be careful with yoghurt
One of the worst ways to consume protein is to eat yoghurt, which is heavily processed and contains a lot of sugar. Instead, experts recommend consuming Greek yogurt, which contains more protein and less fat than regular yogurt. For best results, buy plain Greek yoghurt instead of unsweetened Greek yoghurt and add your own toppings, such as fresh fruit and a little sweetener (not too much!). . You’ll get the extra fibre and nutrients from the fruit (not to mention the calcium from the yoghurt) without all the sugar and chemicals.
10. Eat more almonds
Almonds are very healthy, rich in vitamins, and healthy fats that optimise your energy more than carbohydrates. Experts recommend that you start eating sliced almonds on different foods to help increase your protein intake without adding a lot of meat. Salads, yoghurt, oatmeal and even toast with slivered almonds on top can increase your nutrient intake, including protein, without all the chemicals you’re consuming in an energy bar.
9. Consume protein at every meal
In a pinch, many people may eat a bowl of pasta with vegetables or a bowl of cereal at the end of a long day and then treat it like a meal, neglecting to consume any substantial amount. While pasta and the milk added to cereal contain some protein (some cereals also have added protein), experts recommend eating at least one protein-rich food at every meal. This doesn’t have to be meat – vegetarians and vegans can indulge and eat beans, lentils or tofu.
8. Make your own protein shake
There’s no rubbish in some protein powders, and if you do it right, you can make your own healthy shakes with them. Look for protein powders that have ingredients you hear about and mix them with fruit and even some vegetables to make a shake. The protein, fibre and micronutrients in the shake will give you a great deal of nutrition and you may find that your more productive throughout the day.
7. Eat more peanut butter
Who doesn’t love peanut butter? Unless you’re allergic to peanut butter, adding more of it is a great way to enjoy this smooth, creamy texture and get in more protein. Peanut butter has many health benefits, including helping with weight loss, making you feel full, and lowering blood sugar. Start adding peanut butter to the foods you eat, like apples, biscuits, and even oatmeal. Spreading a little peanut butter on a slice of toast instead of regular butter adds flavour and nutritional levels, including protein.
6. If You Eat Meat, Eat Lean Meat
You don’t want to compromise your overall health just to get extra protein, but many people make the mistake of confusing protein with meat for exactly that. When you eat meat (and you don’t need to eat as much as you should), choose leaner meats and opt for chicken and fish over red meat. Not only are chicken and fish leaner and healthier than red meat, but they’re also better for the environment.
5. Try cheese
White cottage cheese is very high in protein – one cup contains a full 23 grams of protein! If you’re in a hurry in the morning and don’t have time to prepare a plate of eggs, try preparing cottage cheese the night before. Cottage cheese can be as filling and satisfying as a plate of eggs, and studies show it can help you lose belly fat. Make a bowl with fresh fruit and cover it so you can take it with you on the go.
4. Eat jerky
As long as the jerky you buy doesn’t contain high levels of sodium and other chemical preservatives, jerky is a great way to supplement your diet. Choose jerky made from grass-fed, free-range animals, as this type of jerky is more nutritious and less likely to contain those harmful chemicals you can’t name. Again, don’t eat too much meat and have jerky as an occasional snack.
3. Start eating soya beans
If you think that hairy peas are the same as meat substitutes made from soybeans, think again. Hairy beans are immature soybeans before they are processed into meat and dairy alternatives made from soy. Soya is extremely high in protein, with 19 grams of protein per serving (from Eating Well). Soya can be used as a tasty snack or addition to a healthy meal. It also makes a great salad topping to add some extra flavour, texture and of course protein.
2. Eat whole grains
Many people instinctively choose processed white grains that have had almost all of their nutrients removed. Whole grains contain quite a bit of protein, with 9 grams of protein per cup of amaranth. Brown rice, wholemeal bread, oatmeal and steamed couscous are whole grains that have not had their nutrients removed and are quite high in protein. Replacing white bread with wholemeal bread in the morning will increase your protein intake effortlessly.
1. Eat tinned fish
We all know that fish is healthy (as long as it’s not rich in mercury like tuna and swordfish), but it’s hard to eat as much as we’d like. Eating canned fish is a great way to increase your intake because it’s portable and doesn’t require refrigeration. Take a tin of salmon to work and on your lunch break, add some mayonnaise and make a sandwich on wholemeal bread. You can also add it to a healthy salad that includes mozzarella beans and sliced almonds for a protein boost without the carbs.