Need Amino Acids, Stat! 6 Signs You Have Protein Deficiency
Did you know that the average sedentary man should strive to eat between 56â€“91 grams of protein each day while women should get 46â€“75 grams?
If you exercise, get pregnant, want to lose weight, or get older, then your protein needs could be even higher. While protein can be found in tons of food, some people are worried about protein deficiency.
What is protein deficiency exactly and how can you tell if you have it? Keep reading to learn five telltale signs that you’re not getting enough protein in your diet.
1. Loss of Muscle Mass
One of the top protein deficiency symptoms is a loss of muscle mass. Since protein is the major building block of muscle tissues, this is the first place that suffers when your body isn’t getting enough protein. This change can occur slowly over time, so it can be challenging to notice right away.
2. Increased Risk of Bone Fractures
Another one of the most concerning signs of protein deficiency is an increased risk of breaking your bones. Aging adults are more likely to develop conditions like osteoporosis, which also weakens their bones. Eating the recommended amount of protein each day is a simple way to keep your bones strong as you get older.
3. Boosted Appetite and Fat Gain
Our bodies are great at knowing when they’re not getting all the nutrients they need and they do their best to communicate with us. In order to encourage us to get protein deficiency treatment, our bodies increase our appetite in the hopes that we’ll get enough protein. However, if you’re not in tune with your macronutrients, this could result in eating lots of high-calorie foods that increase your fat instead of muscle.
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4. Swelling (Edema)
A lesser-known symptom of protein deficiency is a condition called edema, which is swelling throughout the body, but most noticeable in the feet. Protein helps your body process fluids, which means a reduction can lead to fluid buildups.
5. Changes in Your Mood
Our brains need protein to keep our neurotransmitters working as they should. If you’re not eating enough protein, your mood can suffer. Anyone who notices that they’re more irritable or experiencing mood swings could benefit from upping their protein intake.
6. Hair, Skin, and Nail Issues
Hair, skin, and nails are other parts of the body that are made almost entirely of protein. Brittle hair, grooves in the nails, and flakey skin are all signs that you need more protein.
Are You Struggling With Protein Deficiency?
Since the effects of protein deficiency can be debilitating, it’s important to avoid this condition entirely. The good news is that keeping protein deficiency at bay is simple as long as you’re mindful of what you eat and strive to maintain a balanced diet.
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