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5 Tell-Tale Signs You’re Not Getting Enough Protein in Your Diet

Did you know that the word protein stems from the Greek word protas, which means “of primary importance”? It’s no surprise, because protein is one of the most important nutrients you could put into your body. Protein is an absolute necessity, because it:

  • Builds and repairs body tissues
  • Keeps the immune system functioning properly
  • Produces enzymes, hormones, insulin, and other body substances
  • Burns calories
  • Regulates body processes, such as forming red blood cells, transporting nutrients, and assisting in digestion
  • Provides energy

Being on a low protein diet can be very dangerous. Protein deficiency may lead to serious health issues, like low blood pressure, skin lesions, diseases that may be fatal, and the inability to build new tissue, It’s very important to be aware of whether or not your diet has enough essential amounts of protein. You can find out simply by paying attention to your body. If you feel that there’s not enough protein in your diet, you can look for the following tell-tale signs and take action if necessary.

Sign #1: You get sick more often.

The less protein you consume, the weaker your immune system becomes. A group of proteins called the complement system is actually the first line of defense against disease-causing bacteria and viruses in the body. If your body is low on protein, you’ll get sick much easier, and you won’t be able to recover as quickly.

Sign #2: You’re losing hair, and your nails are brittle.

Protein greatly contributes to tissue and cell growth, and that includes hair and nails. Once you stop feeding your body enough protein, your body starts using its store of protein in tissues to keep everything functioning properly. It actually takes protein out of your hair and nails. That results in thin, falling hair and brittle nails.

Sign #3: Your wounds take forever to heal.

If you have a scab that just won’t go away, it might be a good idea to boil up some eggs or put some nuts in your salad. Protein is used for energy before it goes to healing, so when you start cutting back on protein, the first body part to suffer is the skin. Always keep in mind that when your body goes into healing mode, you should always double your recommended daily intake of protein, especially if your wound is severe.

Sign #4: Your skin is getting drier and drier.

Collagen is an important protein. It keeps your skin healthy and moisturised  When your skin isn’t getting enough collagen, it becomes dry and scaly. If your protein deficiency prolongs, you’ll become more prone to sunburns, rashes, and ulcers.

Sign #5: You feel more fatigued than usual.

High-protein foods like fish, chicken, or eggs pump tyrosine into your body. What’s tyrosine? It’s an amino acid that produces dopamine and norepinephrine. What are dopamine and norepinephrine? Neurotransmitters that energize your body. They’re often called “wake-up chemicals”. The bottom line is that protein makes you think more quickly and feel more motivated and energetic. If you’re feeling lethargic and depressed for no reason, it’s probably because you’re not getting enough protein.

There are many ways to add more protein to your diet.

There are many foods rich in protein. Some of them include pork, beef, fish, eggs, cheese, milk, beans, nuts, and seeds. You can also drink protein shakes or eat protein pudding. Once you start putting enough protein into your body, the above symptoms should subside and you’ll find yourself being in tip-top shape again!

Article provided by Dora Novak, freelance writer on food and health related topics, currently working together with dietdirect.com

Improve Your Protein Intake: The Number One Way

A human being is required to have a certain amount of protein in their diet.Experts agree that the protein intake based entirely on body weight. The body weight is calculated based on height and it also changes for men and women. The world health organization has conducted many studies in conjunction with many national agencies that helped in the study. To calculate your protein need, take your total body weight, and calculate your protein requirement based on your ideal weight. Beverly Sills said “there are no shortcuts to any place worth going.” A diet with proper nutrition should not be passed by, especially when you are trying to maximize your workout.

A low protein diet means that you have not meant the minimal daily protein requirement. It is extremely hard to have a low protein diet even if you are a vegetarian. Industrialized countries provide most citizens with access to meats and vegetables. However, in many cases the body can still be deficient in amino acids. Many plants do not have all the required amino acids. So, many who prescribe to a vegetarian diet may still be deficient in many dietary needs. A diet with rice, beans, potatoes and fruits can provide for all of the nine amino acids required to meet a well balanced diet.

The opposite of a low protein diet is a high protein diet. This occurs when the consumer has exceeded the maximum protein requirements. These people meet their daily requirements many times over. The high protein diet does not improve muscle strength, nor does it help in strength training. A high protein diet is harmful to your health.

A protein has a high amount of nitrogen. This is broken down by the liver and creates ammonia. The increased amount of nitrogen in a high protein diet causes a harmful amount of ammonia to be produced which in turn causes strong decrease in your performance when you workout. Also, this causes stress on the kidneys, and the loss of calcium.

Foods For Protein

  • Skinless chicken
  • Turkey breasts skinless
  • Whole Eggs
  • Beans
  • Cheese

A daily protein intake is extremely important for the overall function of your body when you work out. If you are seeking to eat properly, lose fat, and build muscle then monitor your protein intake. The amount of protein that you should eat per day, is 0.8 to 1.5 grams of protein per pound of body weight per day. This is a generalized amount, which can be altered depending on your body weight and height. An average adult that does not work out, should have 0.5-0.7 grams of protein per day, per pound of body weight.

For many who are overweight and have been diagnosed as obese they should not use their target body weigh to gauge protein intake. Instead, researchers recommend that you should use your targeted body weight for an adjusted protein intake. The amount of protein you need to consume is delicately calculated-based on body weight.

The best time to eat in order to have the maximum weigh training benefits, is in the morning. Many researchers advise that you start the day with a protein. This will change the way you body burns fat. Many recommend having whey protein in the morning. Also try to eat more protein based snacks, in between meals and include protein post-workout. Research has shown that protein should only be consumed within 30 minutes of your exercise regime. Then, as if you have not had enough protein, try and have some more before you go to bed. That way when you go to sleep and your body is recovering protein will be working with you.

Protein can come from many sources. Some experts advise that those who are looking to beef up their protein intake should try a whey or casein protein shake. These shakes are basically like ingesting a micro-meal.

Sometimes when we work out or use a treadmill for our workout regime, it can be helpful to use a treadmill review. There are always many options for working out and eating protein to maintain our health.

Colette Davis is a full time freelance writer with over fifteen years experience. She has been researching treadmill reviews for www.treadmilltalk.com for many years and has produced a lot of material on them. She works out daily, practices yoga, horseback riding, swimming and hiking. She lives in Kansas with her husband Tim, and three children.