Have you ever wondered about the signs of protein deficiency? Despite the fact that real protein deficiency is rare, you may get the perfect amount for you, especially if you are on a weight loss journey. On average, MyfitnessPal users consume in the United States with weight loss targets 24 % calories of protein. Protein is necessary Large nutrients that help keep your body work in its pride.
“Protein is important for everyone, not just bodybuilders in the gym!” Melissa Jayger, nutritionist and head of nutrition at myfitnessPal says. “Your body uses protein for a variety of internal functions that you may not think about in the daily, but it is important for your general health and luxury.”
In fact, protein touches every function in the body (1and2). Although protein may be all anger, 88 % of the users of myfitnessPal, which were included in the survey, says they have no idea about the amount of protein, fiber, carbohydrates, sugar and salt that they consume daily, Based on a survey conducted by myfitnessPal.
Let’s change that. I link you, because I am about to take you on deep diving to what can happen if your protein intake lacks how to fix it.
Is protein deficiency common?
Here is the thing: it is rare for people in developed countries, such as the United States, the experience of actual protein deficiency.
“Medical conditions such as KWASHIORKOR and the PEM energy (PEM) can occur in developing countries when people do not have enough to eat (3). “This is not about this type of clinical protein deficiency,” says Gayjir.
Here, we talk about what can happen to your body when you don’t get a perfect amount of protein to feel and perform at your best. Let’s dive into these signs now.
Signs may benefit from more protein
You lose muscle mass
Research shows that when your body does not get the protein that it needs from food, it will start breaking your muscle protein to keep your body work (2).
It may be difficult to get enough protein on a low -calorie diet. “If you cut a lot of calories, your body will excel!” Jayger says. When you are in CaloriesYour body uses stored energy sources, including fats and muscles, to meet energy needs. This means, if your goal is to build a meager mass, you may not see the results you hope for.
Feel tired for no reason
Hemoglobin proteins, which is composed of red blood cells that carry oxygen throughout the body. This literally gives you the energy you need to live! If your body does not have enough protein to make hemoglobin, you may face fatigue Or, in severe cases, anemia (4).
You hunt every cold roaming
Protein plays a major role in immunity health. In fact, proteins constitute many hormones, antibodies and enzymes involved in fighting foreign invaders, such as viruses and bacteria, which can make you sick (5). If you find yourself sick often, it’s time to eat more protein.
You get the desire for
There is a reason for protein when it comes to losing weight: it keeps you full for a longer period, which prevents the brilliant shining and Desire. Research indicates that when people do not get enough ((6). This can hinder your goals. If you are getting more desire, it’s time to record your food in myfitnessPal so you can get a better feeling of your eating patterns.
Your discounts take forever to recover
Proteins are building blocks for many parts of your body, including your skin. Collagen is one protein in the skin, which is crucial to healing wounds (7). So, if you notice bruises, scraps, or cut, it takes longer to heal, check the amount of protein you get.
About experts
Elizabeth Show, MS, RDN, CPT, He is an expert in nutrition, the author of the four -time cooking book and the early feeding pioneer in the field of fertilization. She is the head of the US -based feeding telecommunications company, Shaw Simple Swaps.
Melissa Jaeger RD, LDHe is the head of the nutrition for myfitnessPal. Melissa obtained a Bachelor of Literature in Nutrition (DPD) from St. Benedict College and completed her training at Iowa State University. In May 2024, it was recognized as a young dietitian who is granted by the Minnesota Academy of Nutrition and Nutrition.
Who may not eat enough protein?
A recent survey of myfitnessPal members found that 65 % of the survey members try to eat more protein, but most of them do not know the amount of protein in their food. Many protein in their meals, which means that they may not strike daily protein targets.
There are a few residents who are more dangerous than others because they do not meet their protein needs. In my practice as a dietitian, these people usually fall under one of these categories (10):
- People over the age of 51
- People on low -calorie meals
- Those who suffer from digestive and/or eating disorders
- People who live on low income
- People who live in food deserts
Easy tips to increase protein consumption
Protein is found in many foods, PHEW! This means that it is very easy to get protein fines when you put your mind on it. With the help of some simple bodies, you can boost daily protein sockets to help achieve your goals.
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Consider spraying these stars -inlaid foods with 5 grams of protein on your meals and snacks:
- 1 ounce of almonds: 6 grams (11))
- 1 ounce of pistachios: 6 grams (12))
- Pumpkin seeds 1 ounce: 5 grams (13))
- 1 ounce of hemp seeds: 9 grams (14))
How do you know when to eat enough protein
Wonderful feeling? Achieving your goals? Then you may be on the right track to meet your protein needs. In fact, according to the MyfitnessPal user, 69 % of the users surveyed want to integrate more protein into their diet. However, the examination does not hurt me. MyfitnessPal makes this easy for you.
Step 1: Record your foods for a few days to know the number of protein fines that you usually get at each meal and on a day.
Step 2: Enter your information in myfitnessPal Protein calculator. Your protein needs are designed in your age and gender and the number of exercises you register regularly. This tool will help measure whether you should get more protein. Or just use myfitnessPal – it will give you a recommendation.
Related questions (common questions)
Why is the protein important?
Protein is necessary for growth and development, building and maintaining meager muscle mass, immunity health, metabolism, and weight management (1and2and15).
How much protein should you eat daily?
Protein needs differ depending on age, gender, frequency of training and what are your personal goals. RDA is set for protein at 0.8 grams/kilogram of body weight per day (9). But most individuals who exercise regularly need approximately 1.0 to 1.4 grams/kilogram of protein per day (16). Using MyfitnessPal protein calculator It is an easy and fast way to know your own needs.
How can you fix low protein levels?
Get a protein habit, especially vegetable protein, which is an essential part of your meals (17). Greek yogurt provides a wonderful start of protein Morning mealWhile heart beans, such as quinoa associated with watercress and chicken, add a protein punch Midnight meals.
How can I make sure that I eat enough protein?
One of the easiest ways to stay on the right track is to register your meals using MyfitnessPal application. It automatically calculates the protein content of the foods you eat and shows the amount you consume every day compared to your goal. This makes it easy to determine whether you are constantly short and help you adjust your meals to include more high -protein foods such as eggs, Greek yogurt, beans, tofu, chicken or fish.
The bottom line
Protein deficiency is rare in developed countries like the United States, but this does not mean that you meet your unique protein needs. For example, if you do not see the progress you want in your goals, and you find yourself constantly sick or worn out, you may not eat enough of this powerful macro.
How can myfitnessPal help
If you aim to eat more protein without losing other nutritional needs, the easiest way is to start tracking your food.
When you prepare your MyfitnessPal The account, you can provide some information. Think: Age, sex, level of activity and goal. We use this information to provide you with a dedicated Macro recommendation – that is, the number of fine of proteins, carbohydrates and fats that you should aim to eat throughout the day.
While registering your meals and snacks, you can see how close you reach the goal of the protein and make adjustments. Have we mentioned that there High protein plans And recipes in the application as well? Download now.
Pamphlet 5 signs that you may not get enough protein, according to the nutritionist First appear on MyfitnessPal Blog.
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