Protein, why is it important?
There are around 10,000 distinct proteins in your body. Your hair and bones aren't the only bodily parts that contain proteins. Cells are essential for development and growth, and they aid in both the production and repair of cells. And protein deficiency? That’s not great for your body!
Twenty distinct amino acids are required for proper bodily function; these molecules form the building blocks of proteins. The body can make 11 of these, but the last nine, known as essential amino acids, must be obtained from dietary protein. Plus, you have to keep restocking amino acids since your body can't store them.
Protein for muscle repair – how much should you eat in a day?
Protein intake should make up at least 0.8 grams per kilogram of body weight each day, according to experts. This works out to 0.36 grams each pound. For 120-pound individuals, that works out to 43 grams per day; for 150-pound individuals, to 54 grams per day; and for 200-pound individuals, to 72 grams per day. Age, exercise level, and general health all have a role in determining the ideal protein intake. The timing of your protein intake is critical; your body requires a steady supply of protein throughout the day, so aim for 25–30 grams of protein every meal.
Signs of protein deficiency
Unexplained swelling
Due to low protein levels in the blood, oedema (swelling) in the arms and legs is a symptom of kwashiorkor, a severe protein shortage. Protein deficiency disproportionately affects youngsters in underdeveloped nations where starvation is endemic. Swelling on both sides of the body is a hallmark of kwashiorkor, a condition characterised by low albumin levels.
So, how does it happen? Albumin aids in the maintenance of intravascular fluid volume. When albumin levels are too low, the body may have trouble maintaining a healthy fluid balance in the blood vessels, leading to tissue swelling. In an effort to save fluids and salt, the body swells. Remember that swelling is an indicator of a serious protein deficiency, so make sure you look out for this sign!
Poor hair and skin health
Both the epidermis and the hair are mostly composed of protein. Your skin may seem paler, dryer, or flakier if you have a serious protein deficiency. As a result, your hair may seem more fragile and break more readily than usual. You may also notice thinning hair or a change in your hair colour.
Cravings and insatiable hunger
Eating simply carbs and having a serious protein deficiency will leave you feeling hungry again thirty minutes after you consume them. The reason being, protein makes you feel fuller for longer, but simple carbs create cravings later on due to their ability to elevate blood sugar. Start your day off right with a protein-rich breakfast instead of sugary cereals and white bread, which break down rapidly and don't provide many nutrients. A high-protein meal has the dual effect of decreasing levels of the hunger hormone ghrelin and increasing levels of the satiety signal peptide YY. It is advised that those who adhere to a plant-based or vegan diet consult a nutritionist for guidance on the appropriate macronutrients to consume. In addition, take magnesium and omega-3 fatty acids as supplements. Make sure you get your protein from beans and healthy grains.
An increased danger of bone fractures
Muscles and bones cannot develop or function properly with a protein deficiency. Collagen is the main protein component of your bones. Weakness and fatigue might set in if your muscle and bone mass are reduced due to a protein deficiency. Particularly for younger children, bone development needs protein from calcium-rich meals. There is a strong hereditary component to bone mass, also known as bone mineral density (BMD). Children can maximise their genetic potential for bone mass with a diet rich in protein.
Growth restriction
Protein is a building block for cells. When children don't receive enough protein, it might hinder their growth and development, which is known as growth stunting. One of the signs of kwashiorkor is this. Multiple aspects of health and well-being can be impacted by growth stunting, such as:
- Deficits in mental maturation
- The risk of nutrition-related diseases is higher
- Underwhelming academic achievement
- Protein deficit should be treated promptly, particularly in youngsters. Prompt medical attention lessens the likelihood of long-term impairments.
The importance of protein for muscle repair
Protein aids in the repair and development of muscles, as well as in the maintenance of joints. Additionally, it aids in the long-term preservation of muscle mass. There's no use in undertaking anabolic or strength training if you don't fuel your muscles; therefore, this is especially crucial if you work out intensely.
Therefore, protein deficiency in your diet can also improve the efficacy of your exercise routine. Not getting enough protein in your diet can make all the exercise in the world mean nothing when it comes to changing your body composition or gaining muscle mass. What happens if you don't work out regularly? The muscular mass you now possess will be impossible to preserve.
Reduced immunity
The immune system might be compromised by a severe protein deficiency. Antibodies, which help fight off infections and other diseases, are made up in part of protein. An increased susceptibility to infections might result from a protein shortage when fewer antibodies are produced. When people cut back on protein, they usually cut back on other nutrients as well. Those who lack protein are also likely to lack other vitamins and minerals, making a balanced diet an important part of your health!