Enough Protein? Here Are Some Important Facts:
Your body produces 11 amino acids and the others—the 9 so-called essential amino acids—you must consume from food.
How would you know if you’re protein deficient? Keep in mind that as with any nutrient deficiency, symptoms can have other causes, so this is a general list and not to be used to self-diagnose.
1. Muscle and joint pain
Muscle weakness, pain, or being flabby where you used to be muscular may be a sign of your muscles or joint fluid breaking down to supplement calories instead of using the protein you eat to build muscles, tissues, and cells.
2. Slow recovery from injuries
To heal and rebuild new cells, tissue, and skin and for immunity we need a sufficient amount of protein.
3. Hair, skin, and nail troubles
Thin hair, hair falling out, peeling skin and nails, and ridges in nails are some of the first signs your body may not have enough protein.
4. Getting sick regularly
Frequent illness means you have a poor immune system and immune cells are made from proteins.
5. Brain fog
Foggy brain, short bursts of mental energy, followed by the fog may be related to fluctuating blood sugar and lack of protein.
How much protein should you eat?
The RDA is “the average daily dietary nutrient intake level sufficient to meet the nutrient requirement of nearly all (97 to 98 percent) healthy individuals in a particular life stage and gender group”.
The RDA for protein, which is based primarily on nitrogen balance studies, is 0.8 g/kg body weight per day for adults aged 19 y and is established from the EAR for protein (0.66 g/kg body weight per day) plus a safety variance of >20%. An aktive adult who visits the gym several times a week needs more protein.
Most research shows little benefit to consuming more than 2.2g of protein per kg of lean body mass.
In 2007, >40 nutrition researchers from the United States and around the world gathered for the first Protein Summit to discuss the role of protein in human health and to explore the misperception that Americans overconsume protein. Read here the full article: Protein Summit 2.0