From bad sleep to thinning hair and brittle nails – 7 signs you need to eat MORE protein
IT’S not just bodybuilder fuel – protein is in fact essential for everyone.
As one of the three macronutrients that make up the food we eat, along with carbohydrates and fat, protein is vital for good health.
David Wiener, Training and Nutrition Specialist at AI-based fitness and lifestyle coaching app Freeletics, says protein is a key part of a healthy diet “as it plays a key role in the creation and maintenance of every cell in our body, fuelling and powering them”.
He adds: “Our bodies cannot store protein, so daily consumption is important, with our bodies using the protein we eat or drink as the building blocks for bones and muscles, as well as to repair any damage to tissues.”
David explains that protein is also used to oxygenate the body and supply it with vital nutrients, as well as being involved in digestion and hormone regulation.
He says: “A diet rich in protein can also help speed up recovery post exercise and help with building lean muscle, reduce the loss of muscle as you age and help maintain a healthy weight and curb hunger, filling you up faster and keeping you satiated for longer.”
So, are you getting enough?
David shares some of the key signs that might indicate your diet is a little low on protein…
1. Poor sleep
Struggling to get the shut-eye you need?
“Your brain has the ability to control all of the hormones which are necessary for a good night’s sleep,” says David.
“When your body lacks the protein necessary to maintain a healthy brain, it can lead to a hormonal imbalance which will ultimately have an effect on your kip.”
2. Thinning hair
Our hair is mostly made up of a protein called keratin.
David explains that if you’re consistently not getting enough protein, over time, you may notice that your hair starts to thin or even fall out.
He says: “That’s because your body stops using protein for non-essential things like hair growth in an effort to preserve its stores.”
3. Catching more colds
If you’re finding that you’re getting ill more often than usual, your protein intake might be to blame.
“Your immune system needs protein to protect your body and defend against foreign substances such as bacteria and viruses.
“When your body does not have the right amount of protein, the number of new white blood cells decreases.
“This results in a weakened immune system and increased risk of infection,” says David.
4. Craving food (especially sugars!)
“Frequent food cravings and the need to snack often in between meals can be the consequence of not enough protein and too many refined carbs, as protein evens out the highs and lows of blood sugars,” says David.
Craving sweet foods such as sweets, chocolate and cakes, is common.
“You may crave sweet treats more than you used to, and also feel as if you’re never quite satisfied,” says David.
5. Poor wound healing
Got a cut that just doesn’t seem to heal? Protein can be a major help when it comes to wound healing.
David explains that protein deficiency has been shown to contribute to low wound healing rates and reduced collagen formation.
Collagen is a protein produced by the body and has a huge role in the structure and health of our skin.
“Without adequate protein, the wound healing process is said to be greatly compromised.”
6. Brain Fog
Can’t concentrate?
“Having balanced blood sugar levels is important for many functions throughout the body, including the ability to stay focused.
“When those levels go up and down, it can be hard to think and perform even basic tasks; a term known as ‘brain fog.’
“That’s because a steady stream of carbs is necessary for fueling the brain and eating protein at meals helps to time-release carbs so you’ll get a steady flow of energy instead of those up and down spikes,” explains David.
“Relying on foods like bread or crackers to get your energy up will only give you short boosts which are followed by brain fog.”
Look to include protein with every meal and avoid sugary, carb-heavy snacks.
7. Lack of Energy
Feeling shattered, all the time?
Protein is in fact super important for sustaining your energy and motivation.
“A low protein diet can result in muscle wasting, fatigue and even weight gain,” says David.
“You can even find yourself working out more but seeing fewer results as your diet is not providing you with the adequate nutrients and giving you the energy you need to complete a productive workout.”
More physical signs of low protein
“Brittle nails can be a sign of a lack of protein as, like hair, they’re made of mostly keratin and when the body does not get enough protein via the diet, the nails can show damage, being weak or also ridged,” says David.
He adds that if you exercise, it’s important to be sure you are consuming enough high-quality proteins to meet the additional demands on your body.
“Strength training or lifting weights will result in the tearing of muscle fibres which need to be repaired.
“Protein is the main nutrient responsible for repairing these tears in muscle tissues and without an adequate amount of protein in your diet, your progress will slow down or even grind to a halt.”
The best kinds of protein
“Where many people go wrong with protein is that they assume all sources are the same, when in fact there are so many different types, varying drastically in their quality and content of amino acids,” says David.
Amino acids are the building blocks of protein, and different proteins will contain different levels and types of these amino acids.
“For example, the most commonly known sources of protein are found in meat and fish.
“Meat offers a brilliant quality source of protein because it provides all nine essential amino acids, however, many meats are also high in saturated fat, so it is a case of choosing the leanest options,” says David.
Fish on the other hand is high in protein and low in saturated fat but especially high in Omega oils.
“You can also get good quality sources of protein from a plant-based diet.
“Lentils, quinoa and hemp seeds are all high in protein and suitable for those who do not eat meat, or fish.”
Protein shakes and bars can be a good way to supplement your diet and add more protein.
However, David warns it’s best to check the ingredients as some can contain high levels of sugar: “Too much sugar in such a small serving can disrupt your blood sugar levels and could potentially lead to weight gain.”
How much protein do you need?
“The recommended daily protein intake is dependent on the individual, taking into account your weight, height, gender and level of physical activity,” says David.
“There is a simple formula used to calculate how much protein you should be eating each day, and generally this is 0.8 grams of protein per kilo of bodyweight.”
So if you weigh 80 kilos, you’d need 64g of protein a day.
Apps such as MyFitnessPal can help you track this, however simply including a portion of protein with every meal will likely ensure you’re getting enough.
“Even if you don’t lead a particularly active lifestyle, protein is still important to keep your body functioning,” says David.