In addition to fats and carbohydrates, proteins are among the most important nutrients for our body and should be an integral part of our diet. Anyone who eats a healthy, balanced diet knows how important it is to consume enough protein. It supports muscle building, stimulates fat burning and is involved in numerous vital metabolic processes in the body. Protein is essential for us and a protein deficiency can have a negative impact on our psyche and health. What are proteins anyway? What are the first signs of protein deficiency and how much protein a day should we eat to stay healthy and fit? These are probably questions that each of us has asked ourselves at some point. But don't worry, you can find the answers to this as well as the best protein sources for a healthy diet in our article.
What are proteins and why does the body need them?
Before we take a closer look at the signs of protein deficiency, we would like to briefly explain to you what proteins are. We all know that these are important for building muscle and stimulating weight loss. However, protein is much more than that and fulfills numerous important body functions. It repairs old cells, builds new ones, ensures that important substances are transported throughout the body and strengthens the immune system. Proteins consist of 22 amino acids and while the body can produce some of them itself, 10 of them are essential and must be consumed through food.
Animal or vegan protein is better?
Protein is not about quantity but quality and many people are unsure whether animal or plant protein is better. There is no general answer to this and everyone decides for themselves. Animal protein is similar to body protein and is characterized by a high biological value. It supplies us with almost all the important amino acids, but it also has disadvantages and fatty meats can promote cardiovascular diseases, obesity or lipid metabolism disorders. Whilevegan protein sourcesare not used as well by the body, they usually contain neither saturated fats, cholesterol or purines. To prevent protein deficiency, a mix of animal and plant protein would be optimal.
Signs of protein deficiency: How much protein do we need per day?
So, how much protein do we need per day? There is no general answer to this question either and the daily requirement depends on many factors. According to the German Nutrition Society, adults need to consume between 0.8 and 1.2 grams of protein per kilogram of body weight every day. Or to explain it more simply - if you weigh 60 kilograms, your daily requirement is between 48 and 72 grams. But the recommended amount of protein also varies depending on age, gender and activity level. For example, pregnant and breastfeeding women need as wellinfants and childrenmore protein. In order to stimulate muscle regeneration, athletes also have an increased need for protein.
It is estimated that around 1 billion people worldwide suffer from protein deficiency. Although developing countries in South Asia and Central Africa are primarily affected, certain people in developed countries are also at risk. A protein deficiency can occur, especially if we eat a very low-calorie diet or if we eat mostly junk food and processed foods. With these signs of protein deficiency, you can quickly determine whether you should consume enough protein or adjust your eating habits.
Loss of muscle mass
Do you train regularly, sweat in the gym every day and still nothing happens? What is your diet like? If we don't consume enough protein, the body gets the proteins from elsewhere and usually falls back on the protein in muscle tissue. As a result, muscles are broken down and in the long term we become weaker and lose weight. Loss of muscle mass is one of the most common signs of protein deficiency and usually becomes noticeable after about 1 week.
Frequent food cravings
You're lying on the couch and suddenly you feel the craving for a bag of chips or a hamburger - does that sound familiar? Because proteins are difficult to digest and take longer to be utilized, they keep us full for longer periods of time. A diet rich in protein also ensures that blood sugar levels remain constant. Fluctuating blood sugar levels, on the other hand, often lead to cravings and the result is a few extra kilos on the scales. So, if you feel hungry all the time and if you cannot control your cravings for junk food, it is also a sure sign of protein deficiency.
Hair loss and brittle nails are signs of protein deficiency
Have your fingernails become more brittle or have you been struggling unsuccessfully with severe hair loss for months? A low-protein diet also has a negative effect on our appearance and hair loss and brittle nails are also among themmost common protein deficiency symptoms. Collagen, elastin and keratin are among the so-called structural proteins and are essential for our skin, hair and nails. In some cases, the skin can also lose elasticity, which in turn promotes the formation of wrinkles.
Weak immune system and slower wound healing
Flu, cough, runny nose etc. again? And this despite the fact that you take enough vitamins and generally eat a healthy diet? Immunoglobulins and antibodies protect our body from infections and diseases and if it does not produce enough of them, the immune system becomes weaker. As a result, we become more susceptible to viruses and are often sick. Since protein is responsible for cell formation, impaired and slower wound healing is another common sign of protein deficiency.
Fatigue and mood swings
If we consume too little protein, this can also have a negative impact on our psychology. In some cases, protein deficiency can lead to mood swings or even mental illnesses such as depression. If you have recently felt more fatigued, unfocused or tired than usual, this is most likely a sign of protein deficiency.
How do you manage to eat more protein?
A diet rich in protein helps you lose weight, promotes muscle building and ensures better well-being. Okay, so how can we eat more protein and prevent protein deficiency? To increase the biological value, it is best to use a combination of animal and vegetable protein sources. And here are a few tips on how you could include more protein in your diet.
- Make sure you consume a source of protein at every meal. Whether eggs for breakfast, grilled chickenSattmacher Salator cheese as a small snack – the possibilities are endless.
- To stimulate muscle recovery, drink a protein shake after training or treat yourself to homemade protein bars.
- Peanut butter with fruit and nuts are also rich in protein and healthy fats and are therefore perfect for in between meals.
- Yogurt or cottage cheese for breakfast is low in calories and full of important nutrients such as selenium, calcium, phosphorus and vitamins B12 and B2.
