Protein is the basic building block of the body and is essential for maintaining healthy tissue and function. If your body is deficient in protein, you may experience a range of symptoms. Here are some signs that may indicate that you need to increase your protein intake:
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The body exhibits these 8 manifestations
It means it's time to supplement protein
Fatigue and decreased physical strength
Protein is essential for muscle health and repair. If you don't get enough protein, you may feel tired and unable to complete your daily activities.
Muscle loss
Insufficient protein may lead to a loss of muscle mass, especially if you do not consume protein for a long time.
Wounds heal slowly
Protein is essential for the repair and regeneration of skin and other tissues. If you don't get enough protein, the wound may heal more slowly.
Hair thinning and falling out
Protein is also important for hair health. Insufficient protein intake can lead to thin, brittle hair that falls out easily.
Fingernails are brittle
Protein is also important for the strength and health of your nails. Insufficient protein intake can lead to thinning and cracked nails.
Edema and water retention
Protein helps maintain water balance in the body. Inadequate protein intake can lead to edema and water retention in the body.
Mood swings and altered mental states:
Certain amino acids in proteins are important for brain function and mood regulation. Not getting enough protein can lead to mood swings, anxiety, or depression.
Weakened immune system function:
Protein is essential for the proper functioning of the immune system. Insufficient protein intake may lower your resistance and make you more susceptible to disease.
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Protein-rich foods
Protein is the basic building block of the body and is essential for maintaining healthy tissue and function. Here are some protein-rich foods:
Meat and fish
Beef, lamb, pork, chicken breast, turkey, fish, etc.
dairy product
Milk, yogurt, cheese, Greek yogurt, etc.
legume
Soybeans, black beans, red beans, mung beans, chickpeas, lentils, etc.
Nuts and seeds
Almonds, walnuts, sesame seeds, pumpkin seeds, chia seeds, etc.
Eggs
Eggs, duck eggs, etc.
cereals
Oats, brown rice, black rice, millet, etc.
Plant-based protein powder
Soy protein powder, brown rice protein powder, etc.
These foods are rich in high-quality protein and can be consumed according to one's taste and nutritional needs. If protein intake is insufficient, the body's needs can be met by increasing the intake of these foods.
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Which protein supplements are right for you
Having too much appetite may lead to excessive calorie and nutrient intake, which can increase the risk of obesity and other health problems. Here are some suggestions that can help you reduce your appetite:
Whey protein
Fast-absorbing and rich in branched-chain amino acids, it aids in muscle repair and growth.
Contains immunoglobulins and lactoferrin, which may have anti-inflammatory and immune-supporting effects.
Usually tastes good and dissolves easily in liquids.
Whey protein isolate
Low in fat, low in sugar and high in nutritional value, it is the pure form of whey protein.
Fast-absorbing and suitable for immediate ingestion after exercise.
Slow-release whey protein
Contains more fat and sugar, but is not as nutritious as whey protein isolate.
The absorption rate is moderate and the price is relatively low.
Legum protein
Plant-based protein with all the essential amino acids.
People who are lactose intolerant are a good choice.
May have hormonal balance and heart health effects.
Egg whites
Contains high-quality protein that is beneficial for muscle recovery.
The taste is neutral and suitable for people who don't like dairy products.
collagen
Mainly from the skin and bones of animals, it is beneficial for skin health.
The taste is almost imperceptible, making it suitable for flavoring drinks.