4 signs you’re not getting enough protein
Indeed Scientific overview This considered the nutritional state as a mediator of the notes of fatigue. “When protein and energy intakes do not meet individual needs, body reserves are catabolized to provide energy, leading to exhaustion of body fat and muscles with consecutive symptoms such as fatigue or fatigue.” Another study This examined the relationship between fatigue and protein revealed that “higher protein intake is independently associated with a lower risk of moderate and severe fatigue”.
2. Loss of muscle mass
“Proteins are important for joints, muscle recovery and muscle strengthening. It also helps you maintain long-term muscle mass, ”says Pérez-Trez Soltwedel. “This is particularly important if you have intense exercise sessions – there is no point in doing an anabolic or strength training and not nourishing your muscles.”
To this end, eating many proteins can also help you get better results from your training. “You can do hours of exercise and do not notice any change in your body or even save muscle mass, if you do not eat enough protein,” said Pérez Soltwedel. What if you don’t exercise frequently? “It’s even worse,” she said. “You will not be able to maintain the muscle mass you have.”
3. Fragile nails and hair loss
If your nails and hair is not healthy, it could be a sign that you do not get enough protein. After all, “the protein contains collagen and keratin, which are essential for nails, healthy hair and skin,” explains Pérez Soltwedel. “If you do not consume enough protein, your skin can become very dry, your nails will start to break, or you could even undergo hair loss.” If you notice one of these symptoms, it is certainly wise to visit a doctor to have your protein levels checked.
4. Responsible between meals
“If you only consume carbohydrates, you can finish eating and being hungry half an hour later-you never feel satisfied,” notes Pérez Soltwedel. Indeed, proteins can actually increase feelings of satiety, while simple carbohydrates can cause blood sugar peaks that cause desires later. “Rather than reaching white bread and sugar-rich cereals that break down quickly and offer little nutritional value, start the day with a breakfast rich in protein,” recommends Kaliga. “A diet rich in protein can reduce ghrelin, the hormone that signals to your brain when eating and increasing the YY peptide, which signals satiety.”
For those who follow a vegetable or vegan diet, Farm Soltwedel recommends working with a nutritionist who can advise on appropriate macronutrients. “You must also complete with vitamins, minerals, magnesium and omega,” she notes. “Make sure to consume proteins from whole grains and legumes.”
This article appeared for the first time on Vogue.mx
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