Our body needs protein for just about everything. They are fundamental building blocks for the construction of all the cells of our skin, muscles, bones, cartilage, hair, etc. Eating enough protein every day is essential for our body to repair damaged cells and to create new ones. When too few proteins are introduced into the body, over time, different impacts can be had in every aspect of one’s health.
Most people ingest enough of it most of the time and in fact a real protein deficiency is rare in developed countries like ours. But if you are on a strict diet, it may happen that you are not supplying your body with everything it needs, which can lead to excessive food cravings, can hinder your fitness goals or have other wide-ranging effects. about how you look and feel.
The amount of protein that each of us needs varies according to age, sex, height, weight, and what type of motor activity we do daily. As a general recommendation, (USDA) 0.8 grams of protein per kilogram of body weight is suggested. Most young adults who have a balanced and varied diet easily meet their protein needs on a daily basis, therefore. Instead, low-calorie-restrictive diets can sometimes lead to a significant decrease in protein intake.
The people most likely to be in a forced low-protein regimen are the chronically ill and people with anorexia. In addition, some vegans and vegetarians are at risk if not enough plant-based proteins are included in their meals. In fact there are many of vegetable origin to choose from, however, if you don’t eat meat.
Here are some signs to take into account that indicate a deficiency of this important macronutrient .
Desire for protein
If you are not eating enough protein, in the short term, the body can induce you to have a great desire for them as necessary. You should always “listen” to your body. If you really want a steak or legume soup, you should listen to your body and eat them.
Desire for sugars
Proteins (together with fats) are digested more slowly than carbohydrates. If you eat a meal consisting mostly of carbohydrates, with insufficient proteins, it will be digested more quickly and cause a rise in blood sugar. This increase will inevitably be followed by a fall and when the blood sugar is constantly falling we want more sugars (with the related problems associated with taking too many sugars ).
The key is to eat it together with carbohydrates so that everything is digested more slowly and the changes in blood sugar are more gradual and diluted over time.
Your hair is thin
Hair is mainly made up of proteins (keratin, specifically). If you are constantly ingesting a few, over time, it will be possible to notice that the hair begins to become finer and thinner or even fall out. This is because the body stops using ingested proteins for non-essential things, such as hair growth, in an attempt to preserve its vital points.
The nails and skin are weak
The protein is also essential for the cells of the nails and skin growth and regeneration. If you are not getting enough protein, the nails can eventually become weaker and the skin can become less elastic and healthy. Protein deficiency can also cause rashes or other dermatological problems.
We often get sick
Protein is needed to build the components of our immune system. If you are on a diet where few are ingested, the immune system may weaken over time.
Feeling tired or weak
For most people who eat too little protein during the day, there will be no drop in energy and strength, especially if there is a correct and sufficient daily calorie intake. But in the medium term, the body will be able to break up the muscles to try to provide the body with sufficient macronutrients, with the consequent loss of energy and strength. A low level of energy and strength, however, can also be influenced by the overall quality of life, therefore by the diet certainly but also by sleep, stress and certainly by the lack of physical activity. So if you feel this way, it is often important to take stock of all your life habits, perhaps starting, why not, from the principles of bodybuilding: constant physical activity, healthy nutrition and adequate rest.