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Ads forprotein powderare everywhere right now.
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For the uninitiated, many feature a ripped guy flexing hisStanley cuplike a dumbbell.
But getting enough protein isnt just for those wanting to build muscle with weights.
Your body contains more than 10,000 different proteins.
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These proteins are made up of molecules called amino acids.
Your body needs a total of 20 different amino acids to function correctly, says nutritionistRiya Lakhani-Kanji.
But your body isnt capable of producing all of them on its own.
It can only make 11 of these essential amino acids.
All of these amino acids are vital for your body and lead to many health benefits.
Its actually so easy to load up on this essential macronutrient.
Certain amino acids are precursors to neurotransmitters and various hormones.
For example, tyrosine is needed for the production of thyroid hormones.
How much protein should you have?
For most adults, this translates to 50 to 70 grams of protein per day.
There are some exceptions to this rule.
You often need more protein to repair andbuild muscleafter intense workouts, says Lakhani-Kanji.
Its not just about hitting those numbers, though, Lakhani-Kanji notes.
The quality and sources of protein matter too.
When you eat your portion of protein matters too.
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Its worth stressing that a life-threatening protein deficiency is rare.
That said, there are signs that youre not getting enough protein via your diet.
Some people may also find they have more brain fog or changes to their mood.
Below, the experts break down the signs of protein deficiency…
1.
This is because a lack of protein affects the balance of fluids in your tissues, says Lakhani-Kanji.
Proteins like albumin help manage the balance of fluids between blood vessels and body tissues.
Mood changes
Many neurotransmitters are made of amino acidschemicals that your brain uses to relay information between cells.
For example, tryptophan is precursor to serotonin, the bodys feel-good chemical.
So a lack of protein can really affect how you feel.
Hair, nail, and skin issues
Protein is crucial for the health of your skin and hair.
As for your skin, protein plays a crucial role in maintaining its elasticity and hydration, Lakhani-Kanji says.
This results in dry, flaky skin that might also appear duller.
Essentially, ensuring a balanced protein intake supports healthy, glowing skin and strong, thick hair.
Protein is essential for tissue repair and the formation of new cells and collagen, explains Kaler.
Insufficient protein intake can lead to slower wound healing and an increased risk of infection.
If youre in the habit of skipping breakfast, read on…
Protein is crucial for muscle maintenance and repair, Lakhani-Kanji says.
Feeling hungry
Protein fuels the body, so it will make you feel fuller throughout the day.
It also influences certain hormones associated with appetite.
Protein helps stabilize blood sugar levels by slowing down the digestion and absorption of carbohydrates, says Kaler.
Frequently getting ill
A lesser-known benefit of eating enough protein is aboosted immune system.
Can your diet prevent coronavirus?
Will living healthier help?
This means that a lack of protein can slow down your recovery process, prolonging the duration of illnesses.
Your daily protein can come from unexpected sources.
Besides edamame, Gargano recommends dairy products rich in protein such as Greek yogurt and cottage cheese.
Even some whole grains will contribute to our protein needs, she says.
For example, quinoa and amaranth have about 8 or 9 grams of protein per cooked cup.
Lean meats like chicken and turkey:Theyre packed with essential amino acids to help build and repair muscle.
Dairy:Greek yogurt and curd are also great protein sources.
Theyre convenient for snacking and can be easily incorporated into meals.
These are staples, offering substantial protein content.
Quinoa:This is another powerhouse, providing all nine essential amino acidsquite rare for a plant source.
Tofu and tempeh:These are fantastic soy-based options that can be incorporated into a variety of dishes.
Spirulina:A key in of blue-green algae; add it to smoothies or take it as a supplement.
Or instead of just pasta, why not add some lentils or beans to make it more balanced?
What about protein powder?
(Stanley cup and dumbbells are optional.)
Just see to it youre still getting those important nutrients in your regular diet.
