According to nutritionists, 5 signs that you may not get enough protein

Have you ever thought about the signs of protein deficiency? While real protein deficiency is rare, you may get the best content for yourself, especially on your weight loss journey. On average, MyFitnessPal users with weight loss goals consume 24% of the calories of protein. Protein is a must Large amounts of nutrients help keep your body in the best shape.

“Protein is important to everyone, not just bodybuilders!” said Melissa Jaeger, nutritionist and head of nutrition at MyFitnessPal. “Your body uses protein to achieve various internal functions, and you may not consider your daily routine, but it is important to your overall health and well-being.”

In fact, proteins touch almost every function in the body (1,,,,,2). Although proteins may be a storm, 88% of MyFitnessPal users were surveyed According to the investigation conducted by MyFitnesspal.

Let’s change it. Flex, because I’ll take you deeper into what might happen if your protein intake is lacking and show you how to fix it.

Is protein deficiency common?

Here’s the thing: In developed countries like the United States, there are few actual protein deficiency.

“When people don’t have enough food3). This has nothing to do with this clinical protein deficiency. ” Jaeger said.

Here we are talking about what happens to your body when you don’t get the ideal protein feel and the best performing protein. Let’s dig into these signs now.

Sign You may benefit from more protein

You’re losing muscle mass

Research shows that when your body does not get the protein you need from food, it will start breaking down your muscle protein to keep your body functional (2).

A low-calorie diet can be difficult to get enough protein. “If you cut too many calories, your body will surpass you!” Jaeger said. When you’re in Defective caloriesYour body uses stored energy, including fat and muscle, to meet its energy needs. This means that if your goal is to build lean quality, you may not see the results you wish.

You feel tired for no reason

Proteins make up hemoglobin, a component of red blood cells that carry oxygen throughout the body. Literally, this gives you the energy you need! If your body does not have enough protein to make hemoglobin, you may experience fatigue Or, in severe cases, anemia (4).

You caught every cold

Protein plays an important role in immune health. In fact, proteins make up many hormones, antibodies and enzymes that fight foreign invaders, such as viruses and bacteria, which can make you sick (5). If you often find yourself sick, it may be time to eat more protein.

You’ve always been eager

There is a reason for protein trending when weight loss: It can make you longer and prevent your brain from chewing and eager. Research shows that when people don’t get enough protein, they may choose fewer nutrient-intensive foods to satisfy hunger ((6). This may derail your goals. If you have more cravings, it’s time to record food in the MyFitnesspal app to better understand how you eat.

Your cuts need to be cured forever

Protein is the foundation of many parts of the body, including the skin. Collagen is a protein in the skin that is essential for wound healing (7). So if you notice that bruising, scratching, or cutting takes longer to heal, check out the protein you get.

---

About the Expert

Elizabeth Shaw, MS, RDN, CPT, is a nutrition expert, four-time recipe author and an early nutrition pioneer in the field of fertility nutrition. She is the president and owner of Shaw Simple Swaps, a U.S.-based nutrition communications and consulting company.

Melissa Jaeger Rd, LDis the nutrition director of MyFitnesspal. Melissa received her Bachelor of Diet (DPD) from St. Benedict College and completed her dietary internship through Iowa State University. In May 2024, she was recognized as the Best Dietitian of the Year awarded by the Minnesota College of Nutrition and Diet.

---

Who may not eat enough protein?

A recent survey of MyFitnessPal members found that 65% of the members surveyed tried to eat more protein, but were not actually aware of how much protein there was in the food. Many proteins that are too high in proteins, they may not meet their daily protein goals.

There are some populations that don’t meet their protein needs than others. In my practice as a nutritionist, these people usually fall into one of these categories (10):

• People over 51 years old
• People with low calorie diet
• People with digestive conditions and/or eating disorders
• People living at low income
• People living in the food desert

Simple tips to increase protein consumption

Found protein in many foods, phe! This means that it is very easy to get these protein grams when you are sure to make up your mind. With some simple swaps, you can increase your daily protein intake to help achieve your goals.

Consider sprinkling these star-studded plant-based foods in your meals and snacks with 5 grams of protein:

• 1 oz almonds: 6 g (11)
• 1 oz pistachio: 6 grams (12)
• 1 oz pumpkin seeds: 5 g (13)
• 1 oz cannabis seeds: 9 grams (14)

How to know when to eat enough protein

Feeling great? Achieve your goals? Then, you may be on the right track to meet your protein needs. In fact, according to the MyFitnessPal user survey, 69% of users surveyed want to include more protein into their diet. However, a careful examination will never hurt anything. MyFitnessPal is easy for you.

Step 1: Record food over a few days to find out how many grams of protein you usually get per meal and per day.

Step 2: Enter your information in MyFitnesspal Protein Calculator. Your protein needs are tailored to your age, gender, and the number of exercises you are logged in regularly. If you are getting more protein, this tool will help with gauge. Or, just use the MyFitnessPal app and it will give you advice.

FAQ (FAQ)

Bottom line

Protein deficiency is rare in developed countries such as the United States, but that doesn’t mean you can meet your unique protein needs. For example, if you don’t see the progress you want, but instead find yourself constantly getting sick or exhausted, you may be inadequate with this powerful macro diet.

How MyFitnesspal helps

If your goal is to eat more protein without ignoring other nutritional needs, the easiest way is to start tracking the food.

When you set your myfitnesspal Account, you provide some information. Thinking: Age, gender, activity level and goals. We use this information to provide you with a customized macro recommendation of how many grams of protein, carbohydrates, and fat you should consume throughout the day.

As you record meals and snacks, you will see how close you are to this protein target and adjust for this. Have we mentioned there High protein program And recipes in the app? Download now.

Posts According to nutritionists, 5 signs that you may not get enough protein Appear first MyFitnessPal Blog.

Source link