{"id":62781,"date":"2017-10-23T11:15:48","date_gmt":"2017-10-23T15:15:48","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=62781"},"modified":"2017-10-25T11:03:48","modified_gmt":"2017-10-25T15:03:48","slug":"protein-deficiency-signs","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/health\/protein-deficiency-signs\/","title":{"rendered":"5 Signs You\u2019re Not Eating Enough Protein"},"content":{"rendered":"
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Photo: Twenty20<\/a><\/figcaption><\/figure>\n

If you\u2019re a health-conscious individual or exercise on the reg, you\u2019ve likely kept tabs on your protein intake at some point. After all, you need the macronutrient<\/a> to build and repair muscle tissue, keep your immune system in check, fuel your workouts and much more. The good news: Most Americans actually do get their fair share. In fact, based on recent surveys<\/a>, many people consume too much.<\/p>\n

\u201cOur three major meals \u2014 breakfast, lunch and dinner \u2014 tend to center around some sort of protein,\u201d says Roger E. Adams, PhD, Houston-based dietitian and nutritionist and founder of eatrightfitness.com<\/a>. \u201cAnimal foods like beef, poultry, seafood, dairy and eggs are staples of most people\u2019s diets and provide high levels of protein per serving.\u201d<\/p>\n

But what about the millions of Americans (a rising number) who are vegetarians or vegans<\/a>? Or athletes<\/a> and weight lifters who push their bodies to the limit every day? Whether you stay away from meat, poultry and fish or you\u2019re wondering why you can\u2019t gain muscle<\/a>, let this guide clue you in on protein deficiency symptoms. If you think these describe you, it\u2019s time to add more protein to your plate.<\/p>\n

RELATED: <\/strong>13 High-Protein Breakfasts to Start Your Day Strong<\/a><\/p>\n

5 Signs You Have a Protein Deficiency<\/h2>\n
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Photo: Perry Santanachote \/ Life by Daily Burn<\/a><\/figcaption><\/figure>\n

1. You\u2019re losing muscle mass.<\/h3>\n

In order for your body to stay lean, or continue to build muscle and repair cells, it requires a certain amount of essential amino acids<\/a>, the building blocks of protein. \u201cIf your diet lacks these amino acids, your body begins to break down muscle to get these necessary amino acids from your muscle fibers,\u201d explains Erin Palinski-Wade<\/a>, RDN, author of Belly Fat Diet For Dummies<\/em><\/a>.<\/em> \u201cThis results in a loss of muscle, a loss of strength and a decline in metabolism.\u201d To prevent this, she suggests trying your best to meet the minimum daily recommended intake (DRI) for protein each day. (Check here<\/a> to find your goal in grams.)<\/p>\n

A great way to do this is to pack a high-protein snack<\/a> for just after the gym. \u201cRefueling within 30 minutes of exercise builds and repairs muscle,\u201d says Painksi-Wade. To be more specific, one study<\/a> found that protein synthesis was greater following resistance training if you consume 40 grams post-sweat, rather than just 20.<\/p>\n

RELATED: <\/strong>15 Quick and Easy High-Protein Snacks<\/a><\/p>\n

2. You\u2019re constantly hungry.<\/h3>\n

Since protein takes longer for your body to digest than other nutrients like carbohydrates<\/a>, it keeps you full longer. When you\u2019re falling short on this nutrient, you may notice that you\u2019re not quite satisfied from the food you\u2019re eating and even from the amount. \u201cA protein-rich meal will starve off hunger for hours compared to a meal predominantly made up from carbs,\u201d says Palinski-Wade. If you\u2019re still hungry after most meals or experience an increase in cravings<\/a>, she recommends examining your protein intake. (Track your macro breakdown with one of these apps<\/a> that make it easy.)<\/p>\n

If you find you are missing your protein mark, try adding a little more at each meal. For instance, top your overnight oats<\/a> with a serving of peanut butter or add edamame to your salads. Avoid saving all your protein for dinner, though, as Palinski-Wade warns that it may make you feel ravenous for the first half of the day.<\/p>\n

3. You\u2019re losing hair or experiencing skin irritation.<\/h3>\n

A healthy head of hair requires a diet that\u2019s sufficient in protein. \u201cWhen the body is in a protein deficit, it goes into preservation mode and stops making non-essential things like hair, nails and skin,\u201d says Frances Largeman-Roth<\/a>, RDN, nutrition expert and author of Eating in Color<\/em><\/a>. \u201cAdding adequate amounts of protein back to the diet will reverse the thinning. But it may take a few months to see an improvement.\u201d<\/p>\n

Just as protein helps with hair health, it also plays a large role in soft skin. \u201cAmino acids are not only a huge component of hormones, but enzymes and antibodies, too\u201d says Eliza Savage, RD, New York City-based dietitian. \u201cProtein helps to regulate fluid balance, so when you don\u2019t get enough, the skin may become dry with low intake.\u201d One protein that\u2019s specifically responsible for skin, hair and nail health: collagen<\/a>. Good thing it\u2019s now trendy to add it to your coffee<\/a>.<\/p>\n

RELATED: <\/strong>The Beginner\u2019s Guide to Collagen Powder (Plus Recipes!)<\/a><\/p>\n

4. You\u2019re weak and lethargic.<\/h3>\n

Because protein is responsible for building and maintaining muscle, it only makes sense that a protein deficiency can result in the exact opposite: muscle weakening (or muscle atrophy) and fatigue<\/a>. \u201cProtein is an important macronutrient and is the cornerstone of many metabolic systems, thus, if you’re not eating enough, your body will tell you,\u201d says Savage. \u201cWithout protein, your body will be unable to synthesize new muscle mass and complete other important functions.\u201d With the right amount of protein, however, (and enough sleep), you should feel energized<\/a>.<\/p>\n

5. You\u2019re getting sick often.<\/h3>\n

Many things can cause you to have a weakened immune system, but one key culprits is inadequate protein intake. \u201cWhen you\u2019re not getting enough protein in your diet, you leave yourself more susceptible to viruses,\u201d Largeman-Roth says. That\u2019s because a lack of protein in the body impairs the body\u2019s T-cell system from fighting off infection, she explains.<\/p>\n

RELATED: <\/strong>7 Immunity-Boosting Foods to Fight Colds and Flu<\/a><\/p>\n

Should You Switch Up Your Sources?<\/h3>\n

Experts agree that no matter how complicated or niche your diet may be \u2014 whether you\u2019re vegan, gluten-free or paleo<\/a> \u2014 getting enough protein should come easy. To make sure you get complete proteins, Savage\u2019s rule of thumb is pairing a plant-based protein<\/a>, such as beans, nuts or seeds, with whole grains. \u201cContrary to popular belief, you don’t always need to consume the foods at the same meal \u2014 just within the same day,\u201d she adds.<\/p>\n

It\u2019s also a good idea to focus on other complete plant proteins like edamame (soybeans), quinoa, beans or hemp. Or, try protein powders<\/a> made from egg, rice, peas or whey or add nut butters to smoothies, oats or quinoa for a protein-packed breakfast. For more savory options, Savage suggests busting out the slow cooker and cooking some lentils or embrace #tacotuesday and opt for rice and beans!<\/p>\n

Read More
\n<\/strong>11 Healthy Homemade Protein Bar Recipes<\/a>
\n20 Unexpected Protein Powder Recipes to Try Now<\/a>
\n14 High Protein, Low Carb Recipes to Make Lunch Better<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

Do you need to pump up the intake of a certain muscle-building macro? Let this guide help you spot the surprising signs of protein deficiency. <\/p>\n","protected":false},"author":109,"featured_media":62798,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[23,7],"tags":[41,71,135,138,80,141,341,388],"class_list":["post-62781","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diet-nutrition","category-health","tag-diets","tag-nutrition","tag-post-workout","tag-pre-workout","tag-protein","tag-sports","tag-tax1living-well","tag-tax2nutrition"],"acf":[],"_links":{"self":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/62781","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/users\/109"}],"replies":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/comments?post=62781"}],"version-history":[{"count":0,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/62781\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media\/62798"}],"wp:attachment":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media?parent=62781"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/categories?post=62781"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/tags?post=62781"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}