Signs you are not getting enough protein

How Much Do You Need?

You need to get at least 10% of your total needs as protein. You can get protein from different animal and plant based sources to meet your needs. Today I will mention some signs that show you are not getting enough protein.

Swelling

Swelling or edema especially in your abdomen, legs, feet, and hands. Albumin is a circulating protein that help fluid from build-up in tissues. Edema can be due to many medical causes so check with your doctor.

Mood Changes

Neurotransmitters are made from amino acids the building block of proteins. Neurotransmitters are important for cell communications and a lack of protein may affect how your brain work. With low levels of dopamine and serotonin, for example, you may feel depressed or overly aggressive.

Hair, Nail, and Skin Problems

These are made up of proteins like elastin, collagen, and keratin. If your body is not getting enough protein than you may have brittle hair, dry skin or weak nails. Other reasons could be behind these signs.

Weakness and Fatigue

If you are not getting enough protein than you will lose muscles that affect your strength, metabolism and performance. It can also lead to anaemia, when your cells don't get enough oxygen, which makes you tired.

Hunger

Lack of enough protein will make you feel hungry and this is due to the fact protein improves satiety feeling and keep you full for longer period. So if you are eating at regular interval and still feel hungry you may not getting enough protein.

Slow-Healing Injuries

Cuts and scrapes may take longer time to become better if you are not getting enough protein. The same seems to be true of sprains and other exercise-related mishaps. It could be another effect of your body not making enough collagen. It's found in connective tissues as well as your skin. To make blood clot, you need proteins, too.

Getting or Staying Sick

Amino acids are important for making antibodies that are responsible for activating white blood cells to fight bacteria, viruses and toxins, without enough protein your immune system will be weak and then you will get sick. In addition some studies have shown that protein may affect level of bacteria-level in the gut.

Who Might Come Up Short?

People who have overall poor diet are at risk of not getting enough protein. Elderly people and people with cancer may have trouble eating as much protein as they need. Severe malnutrition from lack of protein is called kwashiorkor. It's more common in developing countries, especially with children, or after a natural disaster.

What about Athletes?

If you exercise regularly and you are on a well-balanced diet than you are taking enough protein. But serious athletes with strenuous training schedules do need more protein as about twice as much as the average person, or roughly 0.5-1 gram of protein for every pound of body weight each day. Just don’t overdo as protein cause problems especially on kidneys.

Sources:

https://www.webmd.com/diet/ss/slideshow-not-enough-protein-signs?ecd=wnl_day_032019&ctr=wnl-day-032019_nsl-LeadModule_cta&mb=7C%2fZ0gm1tubgq%40zjtKE%40Ong0WleHxvIq%40XwZdsn%2f83I%3d

https://www.shape.com/healthy-eating/diet-tips/high-protein-foods