5 Signs You Need to Increase Your Protein Intake
Protein is a crucial macronutrient that serves as the foundation for muscle strength, metabolism, and overall health. According to experts like Jessica Cording, RD, and Keri Gans, RDN, getting enough protein is vital for various bodily functions, including hair, skin, and nail health, tissue maintenance, and satiety.
Determining the optimal amount of protein for your individual needs can be challenging, as recommendations vary. Generally, most people benefit from consuming around 25 to 30 grams of protein per meal spread throughout the day. It’s important to note that the body does not store protein, so consistent intake is necessary for tissue repair and energy production.
To help you identify if you may need to increase your protein intake, here are five key signs to watch for:
1) Persistent Hunger: Feeling hungry shortly after eating a meal can indicate inadequate protein consumption. Protein helps promote feelings of fullness and satisfaction, so if you’re constantly hungry, it may be a sign to up your protein intake.
2) Slow Wound Healing: Protein plays a crucial role in the healing process by supporting tissue repair and collagen synthesis. Insufficient protein intake can lead to delayed wound healing and hinder the body’s ability to recover.
3) Lack of Muscle Growth: Despite engaging in regular strength training, a protein-deficient diet can impede muscle development. If you’re not seeing desired muscle gains, reevaluating your protein intake could be beneficial.
4) Hair Loss Concerns: Protein deficiency can contribute to hair loss due to its role in maintaining healthy hair follicles. If you’re experiencing hair thinning or loss, ensuring an adequate protein intake is essential for hair health.
5) Fatigue and Weakness: Low protein levels can result in fatigue and weakness, impacting overall energy levels and physical performance. If you’re feeling constantly tired or lacking strength, increasing your protein intake may help improve your vitality.
By recognizing these signs and adjusting your protein intake accordingly, you can support your overall health and well-being. Remember, consulting with a healthcare provider or nutritionist can provide personalized guidance on your protein needs.
Hair loss may not always be due to a lack of protein in your diet, according to Dr. Gary Goldenberg, assistant clinical professor of dermatology at Icahn School of Medicine at Mount Sinai Hospital. He explains that hair follicles go through different phases, and proteins are essential for supporting this process. Without enough protein, new healthy hair follicles may not be produced, leading to hair loss.
Brittle nails can also be a sign of insufficient protein intake, as nails are primarily made of keratin, a form of protein. Including foods rich in protein, as well as other essential nutrients like calcium, vitamin C, biotin, and vitamin E, can help improve nail health.
To ensure you are getting enough protein, consider increasing your protein intake gradually throughout the day. Starting your day with a protein-rich breakfast and incorporating protein sources like Greek yogurt, eggs, and nuts into your meals can be beneficial. Additionally, consulting a doctor or nutritionist for personalized recommendations can help address any concerns about protein consumption.
