5 signs that you may not get enough protein according to a nutritionist

Have you ever surprised yourself about the signs of a protein deficiency? Despite the fact that a real protein deficiency is rare, you may receive the optimal amount for you, especially if you are on a trip to weight loss. On average, myfitness users in the United States consume 24% of their calories in protein with weight loss goals. Protein is a must Macronutrient that contributes to the fact that your body runs in the flowering period.

“Protein is important for everyone, not just for bodybuilders in the gym!” Says Melissa Jaeger, nutrition of Melissa, nutrition and myfitnespal. “Your body uses protein for a variety of internal functions that you probably don’t think about everyday life, but are important for your general health and well -being.”

In fact, protein touches almost every function in the body (1Present2). And while protein can be anger, 88% of the MYFITNESPAL users surveyed state that no idea of how much protein, fiber, carbohydrates, sugar and salt consume them every day. Based on a survey carried out by Myfitnespal.

Let us change that. Buckle up because I can take you to a deep immersion, which can happen if your protein intake is missing and show them how to fix it.

Is protein shortage common?

Here is: it is rare that people in industrialized countries such as the United States experience an actual lack of protein.

“Diseases such as Kwashiorkor and protein energy deficiency nutrition (PEM) can occur in developing countries if people do not have enough to eat (3). This is not about this type of clinical protein deficiency, ”says Jaeger.

Here we talk about what could happen to your body if you don’t have the ideal amount of protein to feel and carry out your best. Now let’s immerse yourself in these characters.

Signs that you may benefit from more protein

You lose muscle mass

Studies show that, if your body does not need the protein of food, your muscle protein concludes to function (function2).

It can be difficult to get enough protein on a low -calorie diet. “If you cut too many calories, your body will outsmart you!” says Jaeger. If you are in one Deficiency calorieYour body uses stored energy sources, including fat and muscle, to cover your energy requirement. This means that if your goal is to build slim mass, you may not see the results you hope for.

You feel tired for no reason

Proteins form hemoglobin, a component of the red blood cells that carries oxygen in their body. This literally gives you the energy you need to live! If your body does not have enough protein to make hemoglobin, you can experience fatigue or in severe cases anemia (4).

They catch every cold that runs around

Protein plays a major role in the immunogesund. In fact, proteins form many of the hormones, antibodies and enzymes that are involved in the struggle foreign invaders such as viruses and bacteria that they can make sick (5). If you find sick more often, it may be time to eat more protein.

You get constant desire

There is a reason why protein tends to lose weight: it holds them full longer and prevents senseless munching and prevents them Demand. Studies suggest that if people do not get enough protein, they can choose less nutrient -rich foods to satisfy their hunger ((6). This can derail their goals. If you get more desire, it is time to log your meal in the MyFitnespal app so that you get a better feeling for your eating patterns.

Your cuts take forever to heal

Proteins are the building blocks for many parts of the body, including their skin. Collagen is a protein in the skin that is of crucial importance for wound healing (7). So if you notice that bruising, scratching or healing lasts, you will see how much protein you get.

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About the experts

Elizabeth Shaw, MS, RDN, CPT, is a nutrition expert, four -time cookbook author and Early Nutrition Pioneer in the field of fertility diet. She is the president and owner of the Nutrition Communications and Consulting company Shaw Simple Swaps based in the USA.

Melissa Jaeger RD, LDis the head of the nutrition for MyFitnespal. Melissa received a Bachelor of Arts in Nutrition (DPD) from College of Saint Benedict and completed her diet internship via Iowa State University. In May 2024, she was recognized as a registered young nutritionist of the year, which was awarded by the Minnesota Academy of Nutrition and Dietetics.

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Who may not eat enough protein?

A recently carried out survey under myfitnespal members showed that 65% of the members surveyed try to eat more protein, but most do not know how much protein is in their food. Many checking protein in their meals, which means that they may not reach their daily protein goals.

There are some population groups that are more at risk than others because they have not met their protein needs. In my practice as a nutritionist, these people usually fall under one of these categories (10):

• People over 51 years old
• People with low -calorie diets
• Those with digestive conditions and/or eating disorders
• People who live on low income
• People who live in food deserts

Simple tips for increasing protein consumption

Protein occurs in many foods, Phew! This means that it is fairly easy to get this protein grass when you adjust to it. With the help of some simple swaps, you can increase your daily protein intake to achieve your goals.

Consider sprinkling these with star -based foods on a vegetable basis with more than 5 grams of protein for their meals and snacks:

• 1 -unzen almonds: 6 grams (11)))
• 1-Uszen pistachios: 6 grams (12)))
• 1-Urzen pumpkin: 5 grams (13)))
• 1-unzen-hemp seeds: 9 grams (14)))

As you know when you eat enough protein

Do you feel fabulous? Do you reach your goals? Then you are probably on the right track to meet your protein needs. According to a MyFitnespal user survey, 69% of the users surveyed would like to involve more protein in their diet. But it never hurts to check. And Myfitnespal makes it easy for them.

Step 1: Log in your food for a few days to find out how many grams of protein you normally receive per meal and per day.

Step 2: Enter your information in the MyFitnespal Protein calculator. Your protein needs are tailored to your age, gender and your number of workouts that you register regularly. This tool helps to assess if you should get more protein. Or simply use the MyFitnespal -app – there is a recommendation.

Frequently asked questions (FAQs)

The end result

Lack of protein is rare in industrialized countries such as the United States, but that does not mean that they meet their unique protein needs. For example, if you do not see the progress that you want in your goals and are constantly ill or worn out, you may not eat enough of this mighty macro.

How Myfitnespal can help

If you want to eat more protein without losing sight of other nutritional needs, the easiest way is to follow your food.

If you set up your Myfitnespal Account provide some information. Remember: age, gender, level of activity and goal. We use this information to give you a tailor -made macro recommendation – i.e. how many grams of proteins, carbohydrates and fat should eat it all day.

If you log your meals and snacks, you can see how close you get to this protein goal and make adjustments. We mentioned that there are Protein plans And recipes in the app? Download now.

The contribution 5 signs that you may not get enough protein according to a nutritionist appeared first Myfitnespal Blog.

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