Protein Deficiency: Building blocks of life usually call for Proteins and rightly so. From the skin and muscle to hormones and enzymes, protein helps in almost every body function. What if, unfortunately, your intake of the much-needed macronutrient falls short?
Though protein supplements and high-protein diets are much heard of, “not getting enough protein-secure” hardly rings a bell. Whether depriving oneself of multiple meals or confusing intake, protein deficiency can affect health silently more than one wonders.
Well, here is the lowdown on everything that is to be known about low protein levels in the body and how to address them.
- Muscle Loss and Weakness
One of the most immediate consequences of protein deficiency is muscle wasting. Because protein is required to keep muscle healthy and to repair damage, insufficient intake causes the body to metabolise muscle to satisfy its needs. Over time, this results in decreased strength and stamina and may lead to physical frailty.
The first step to overcoming this condition is adding high-quality protein sources to your diet. If you do not get enough through food, you might want to consider using an alternative source like a whey protein supplement. It’s easily absorbed and has all the essential amino acids, making it perfect for people who want to maintain their lean muscle mass while being active.
- Fatigue and Low Energy
The role of protein is not only to create muscles; it is also involved in stabilizing blood sugar levels and providing energy over a longer period. You may feel uncommonly tired or run down, even after a full night of sleep, if protein intake is not sufficient. Another issue with protein deficiency is that it makes it very tough for the body to transport oxygen, thus causing brain fog and a lack of focus.
Thus, enhancing energy production and helping with brain function may be achieved through the ingestion of protein meals along with some healthy fats (those acting in favor of brain function, such as Omega-3s derived from fish oil). Omega-3 fatty acids have also been associated with mood improvement and reduction in inflammation.
- Weak Immune System
Antibodies as well as immune cells are mainly produced from proteins, and therefore, the immune response becomes much weaker if the proteins are not adequately supplied to the body. This makes an individual more susceptible to having frequent colds, infections, and prolonged healing.
To boost immunity, you need to include a necessary balance of micronutrients and proteins. In case of gaps in your nutrition that you might need, a good multivitamin will complete the deficiencies in your diet, providing the vitamins and minerals that keep your body healthy on the immune level, especially in times of stress and illness.
- Hair, Skin, and Nail Problems
Your outer body is affected by a lack of protein as much as your inner health. Signs that the body is not getting enough protein include thinning hair, brittle nails, and dry skin that flakes. (Protein Deficiency) Keratin and collagen are proteins that mostly serve to make up tissues in the body, so these tissues suffer when protein is less available in the body. Joining these foods or supplements with other sources of protein in your body should, over time, make you look better.
- Increased Cravings and Poor Recovery
Lower protein levels may intensify a person’s cravings, most specifically for sugar or high-carbohydrate foods. Such effects are attributed to the protein’s hormone-regulating property regarding hunger and satiety-therefore, lacking protein in the daily intake, the body craves quick energy sources. (Protein Deficiency) Besides, it hampers your ability to gain strength after workouts or even recover from injury. For those who lead an active lifestyle or are undergoing physical rehabilitation, protein is important for muscle repair and tissue regeneration.
How Much Protein Do You Need?
An individual’s protein requirement varies, but it is generally assumed to be about 0.8 g per kg of body weight. This requirement may go even higher for athletes or individuals who engage in heavy physical activity. Aging, health conditions, and diet, for example, also affect daily protein requirements.
Final Thoughts (Protein Deficiency)
Disregarding your protein intake may not have blatant consequences initially, yet in the long term, they become visible and difficult to ignore. Protein deficiency can cause weakness and tiredness that cannot be seen; in other words, it can affect your well-being from head to toe, with visible symptoms like hair loss and improper tissue repair.
Luckily, this can be remedied easily by eating protein-rich foods that include skinless chicken, dairy products, legumes, and eggs. If you find this difficult to accomplish, you may want to support your health comprehensively with whey protein, fish oil, and a multivitamin to keep your drive and energy standardized.
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