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7 signs that your body is “hungry” for protein

Protein sources can be easily found in everyday foods such as meat, eggs, milk, beans, etc., all the favorite dishes of most people. So protein deficiency in the body is quite rare. But is not there. Therefore, today, let’s learn about protein deficiency and its telltale signs!

So What is protein?? Protein is one of the three essential macronutrients in the body. Protein’s role in the body is quite important, it helps you maintain and build muscle mass, helps repair muscle tissue, maintain fluid balance, regulate hormones and energy, and maintain health. body’s immune system.

Although most protein is abundant in everyday foods, with a plant-based diet, eating continuously and without science at all will turn into a nutrient-poor, protein-poor diet. When the body lacks protein will greatly affect the health problems of muscles or hair, skin, nails; effects on mood, sleep, concentration, etc. And what everyone knows, lack of protein will greatly affect your gym sessions!

Why is the body lacking in protein?

As I mentioned above, protein deficiencies are rare, but not unheard of. Some cases of protein deficiency due to an unscientific diet, leading to a lack of nutrients as well as a lack of protein.

Besides, there are some cases where the body is deficient in protein while you still get enough protein your body needs. The reason why?

That may be because of the effect of food absorption in people who have problems caused by chronic intestinal disorders.

Or maybe protein is lost through the kidney. The kidneys are seen as a sieve in filtering the blood, with waste being excreted in the form of urine. If that “sifter” is a problem, nutrients can pass through easily, including proteins! And this explains why some kidney function tests measure protein in the urine too.

Next comes the liver, where the liver plays an important role in protein synthesis. And any condition that affects the liver can reduce the amount of protein in our body.

Or with some drugs such as combined oral contraceptives can also cause a decrease in the amount of protein in the body.

So do you have enough protein for your body? To make it clear, let’s come together with the signs that help you know your body is lacking in protein!

When do you need a protein supplement?

Pay attention and listen to your body every day. If you are low on carbs, your body will immediately panic like being tired, you are always stressed, or your menstrual cycle is irregular, or your stomach hurts. If you lack protein, your body will not sit still, but continuously emits many reminders. So if you experience the following 7 signs, don’t forget to load up your protein right away!

Edema appears

Edema is probably considered one of the common signs that your body is deficient in protein.

Edema occurs mainly in the abdomen, legs, feet and hands.

Proteins circulate in your blood vessels, especially albumin. This is a protein that helps keep fluid from accumulating in the body’s tissues. That is the reason why edema occurs when your body is deficient in protein.

Do you often feel hungry?

By Protein is fuel our body, is 1 of 3 sources of calories needed by our body, along with carbs and fat.

So, even if you’ve already eaten your main meal but still feel hungry quickly, then your body is saying, “Give me more protein!”.

Protein and energy studies show that eating protein will help you feel fuller for longer. However, when your body does not get enough protein, you will quickly crave food.

Fast hunger, cravings can also make you eat more and be the cause of “reluctant” obesity!

Marks on skin, hair and nails

Research on protein deficiencies for skin, hair and nails shows that skin is more prone to flaking, hair is thin, lacks shine, and nails are more prone to breakage. This happens because skin, hair, and nails are made up of proteins like elastin, collagen, and keratin. So when the body has a protein deficiency, the possibility of a lack of elastin, collagen and keratin is very high, so the skin, hair and nails become “sensitive” to such proteins.

Affect your muscle mass

Protein is an indispensable substance for the maintenance and growth of our muscles, especially for those who exercise regularly. So the consequences of a lack of protein on muscles are enormous. It makes the muscle mass not firm enough, muscles and joints are prone to aches and pains, easily injured and take a long time to recover.

Because, for a diet lacking in protein, our body tends to take away the protein from skeletal muscle and bring it to tissues and other parts of the body to maintain the function of organs. there. Research shows that increasing the amount of protein in the diet as well as in the body will help slow down the muscle degeneration that comes with each of us. So, let’s add enough protein for the body to need so that when we get old we are not afraid of diseases of muscle degeneration, osteoarthritis pain to visit again!

The body’s immune system is weakened.

Did you know that protein affects our immune system? That’s because the presence of amino acids in the blood helps the immune system create antibodies that “wake up” white blood cells to fight off the dreaded virus or bacteria.

So, lacking protein, who will “wake up” white blood cells to fight our pathogens?

So what does a protein deficiency cause?

Surely, when your immune system is weakened, diseases such as colds, infections, etc. will not invite but come whenever they want. Specifically, with a study in older women, when they followed a low-protein diet for 9 weeks significantly reduced the body’s natural immune response. This proves to us that, not only lack of protein affects the immune system, but even low protein intake also reduces immune function!

Lack of sleep or not sleeping well

If you are sleep deprived or not sleeping well, it is likely related to a lack of protein in your body!

In the protein foods we eat every day provide a main protein, tryptophan, which is considered an amino acid that causes drowsiness. Therefore, when your body lacks this protein, it will make you take a long time to fall asleep or sleep poorly. That also explains why 2 hours before going to bed, drinking a glass of warm milk can help us sleep better and sleep better.

Poor concentration and worsening mood

Our brains use neurotransmitters to transmit information between cells. And one of those neurotransmitters has the appearance of proteins, serotonin and dopamine. Therefore, the lack of protein in the diet is also when your body is not enough to provide those neurotransmitters for the brain to work, it leads to loss of concentration, affecting your mood such as depression. and easily irritated.

So, when you see your body has one of the above signs, pay attention to add more protein to your body! And is protein supplementation liberating? Or do you need to eat a certain amount that your body needs? Let’s explore how much protein the body needs each day.

How much protein does your body need each day?

give me protein right away

Not everyone has the same protein needs. It depends on many factors such as body weight, muscle mass, physical activity and even age.

However, we can say that body weight is the most important factor that determines the protein requirements of our body. And so, the recommended general daily protein intake is 0.8g/kg. That is, a person weighing 75 kg will need to provide the body with 60g of protein a day!

The American College of Sports Medicine also does not forget to recommend a daily protein content ranging from 1.2-1.4g per 1kg of body weight, for muscle maintenance and physical exercise recovery. The International Sports Association requires athletes to need 2g / kg per day to have enough energy for activity and stronger muscles.

However, when it comes to age, older adults have as high a protein requirement as an athlete. Research has shown that older people should gain 1.2-1.5g of protein per kilogram of body weight in a day to maintain their health. And so, remember to provide the most adequate amount of protein for your parents!

Tell me your source of protein!

Protein sources are quite diverse in our lives. We often know protein comes from animals such as chicken, duck, geese, or fish, shrimp, oysters or eggs, etc. So, vegetarians won’t get protein?

protein content

Vegetarian in a scientific way, you can still Get enough protein for your body there! There are many protein-rich foods for vegetarians, like tofu or soy products that are rich sources of protein. Other foods that contain protein for vegetarians are also legumes (soybeans, peanuts, chickpeas, red beans, …), nutritious nuts (almonds, walnuts, cashews or chia seeds). , sunflower seeds, …), whole grains (like wheat, oats, brown rice, …) or corn, broccoli, asparagus and artichokes are vegetables that are also rich in protein!

Thus, we can easily find protein-rich foods everywhere around us, from foods of animal origin to foods from plants. So, if you are a vegan, you don’t need to worry about your body being deficient in protein!

Epilogue

This article is an important source of knowledge not only for me but also for you! The effects of protein contribute to our health a lot and as such, our body cannot be without protein every day.

With 7 signs to help you identify your body is lacking in protein in this article, I hope you can better understand your body, listen to your body every day to maintain good health!

Wishing you always healthy, muscular “rolling” and full of energy every day.

Emilia Chaney
Emilia Chaneyhttps://agrisearch.net
My name is Emilia Chaney. I'm a social girl from Romania with a big smile and 3 passions: Agriculture, Travel and Social Media. I try to make this blog practical, full of great advice and inspiring ideas.

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