People are thinking more and more about their eating habits.
Having a diet that is adequate and full of nutrients can contribute a lot to how you
feel in your daily life.
Did you know that?
Proteins, just like fat and carbs, are part of the macronutrients that we need to ingest
daily in order to keep our health balanced.
They are found in all cells and tissues, and are enzymes, hormones, and protective agents,
responsible for regulating chemical reactions of the body, growth, and tissue repair.
Did you know that a low protein intake can have negative effects on the body?
Hair loss, cracked skin, and even weight loss (low muscle mass) can all be causes of a low
ingestion of protein.
Because of that, many people turn to the controlled consumption of protein to strengthen muscles
and avoid the consequences of a diet that is poor in this nutrient.
Learn now four signals that may suggest you aren't getting enough protein to help on muscle
repair and growth:
You feel hungry frequently A low ingestion of protein is usually related
to bad food choices or to an unbalanced diet.
The best sources of protein are eggs, slim meats (like chicken and fish), whey powder
(or powdered casein), and natural yogurts.
If you are vegetarian, there are many grains and vegetables to choose from.
A meal with enough protein must leave you satisfied.
So, if you feel hungry every one to two hours, it may be a signal that you need to add more
protein to your dishes.
You have trouble recovering from workouts If you practice physical activities, then
you know that resting is as important as exercising, for your body.
So, if even with rest days you still feel tired, it may be because you aren't ingesting
enough protein in your daily life.
Eating protein in two hours after exercising helps ensure that your body has the necessary
resources to repair damaged or stressed muscles from your workouts.
You have low energy A routine of work, family, study and/or workouts
can burn out anyone.
If you feel tired during your day and can't identify the causes for that, it may be a
lack of protein.
Besides its role in tissue repair, protein also helps stabilize glycemia.
So, the lack of protein can cause hunger, tiredness and bad mood.
When the glycemia is too low, it causes hunger, which leads to food binging, and your body
ends up storing the remaining fats.
You can't gain muscle mass For many people, gaining muscle mass isn't
exactly a priority.
However, muscle mass is necessary for good health, to protect joints, alleviate pains,
improve posture, accelerate the metabolism, prevent many diseases, such as diabetes, osteoporosis,
arthritis, etc., and even improve your self-esteem.
See how many things it does?!
It is not only about looking stronger, but also enhancing your machine.
So, if this is your problem, consuming more protein will help you build muscles.
You suffer from water retention Protein plays a fundamental role to avoid
water buildup in tissues, especially on feet and ankles.
You get sick frequently Getting sick frequently means that your immune
system has some deficiency, and the main constitution of the cells of the immune system is protein.
You are forgetful Brain fog, short spurts of mental energy,
a feeling of "blankness", are all related to blood sugar flotation, deficiency of good
fats, and the lack of protein in your diet.
So, pay attention to how you are eating.
According to dietitians, sedentary people must ingest 0.8g to 1g of protein per pound
of body weight.
For instance, a woman weighting 110 lbs. must consume 40 to 50g of protein per day.
However, if you practice any kind of physical activities, you can consume from 1.3g to 1.8g
of protein per day.
But remember: the low ingestion of protein makes your body show some symptoms, but an
excess of protein can lead to kidney issues and cardiovascular diseases (hypercholesterolemia
and atherosclerosis).
It is important to have a varied and nutrient-rich diet.
Before any changes in your diet, talk to a dietitian.