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Have you heard that protein is important, but you're wondering if you're consuming enough? Protein is an essential nutrient in building and repairing body tissues. It is also necessary to produce various hormones and enzymes that help regulate bodily functions. However, many people may need more protein, which can lead to various health issues. Below, we'll discuss three reasons why ensuring you're eating enough protein is crucial.
Benefits of Protein
1. Muscle Growth and Maintenance
Protein is essential for muscle growth and maintenance. When you exercise, you create tiny tears in your muscle fibres, and consuming protein helps repair these tears and build new muscle tissue. Without enough protein, your body can't fix the damage done during exercise, leading to muscle loss and decreased strength.
2. Weight Management
Protein plays a significant role in weight management as it helps to reduce hunger and increase feelings of fullness, which can help prevent overeating and promote weight loss. Consuming protein also boosts your metabolism, increasing the calories you burn throughout the day.
3. Bone Health
Protein is essential for bone health. It helps maintain bone density and prevent bone loss, reducing the risk of osteoporosis. Adequate protein intake is especially crucial for older adults more prone to bone loss and fractures.
Signs of Protein Deficiency
1. Muscle Loss
As mentioned earlier, protein is essential for muscle growth and maintenance. If you're not consuming enough protein, your body will break down muscle tissue to use as a source of energy. This can lead to muscle loss and a decrease in strength.
2.Poor Wound Healing
Protein is necessary for collagen production, which is essential for wound healing. If you're not getting enough protein, your body won't be able to produce enough collagen, which can slow down the healing process.
3.Weak Immune System
Protein helps produce antibodies, which are essential for a healthy immune system. If you're not consuming enough protein, your body may not be able to produce enough antibodies, which can weaken your immune system and make you more susceptible to infections.
Causes of Protein Deficiency
There are several causes of protein deficiency, including a poor diet, digestive disorders that prevent proper absorption of nutrients, and certain medical conditions that increase the body's protein requirements, such as burns and infections. If you are looking to address your potential causes of protein deficiency, it’s a good idea to get guidance from a qualified practitioner.
Tips to Eat Enough Protein
Here are some tips to help you eat enough protein:
Include a source of protein with every meal and snack.
Choose lean protein sources, such as chicken, fish, and beans.
Incorporate protein-rich snacks like nuts and Greek yogurt and nuts into your diet.
Consider using protein supplements, such as protein powder or bars, if you need help meeting your daily protein needs (check out our recipe below)
Protein is a crucial nutrient that is vital to our overall health. It's essential for muscle growth, maintenance, weight management, and bone health. If you're not consuming enough protein, it can lead to a variety of health issues, including muscle loss, poor wound healing, and a weak immune system. Make sure to include protein-rich foods in your diet, such as meat, fish, eggs, nuts, and beans, to ensure you're getting enough of this essential nutrient. Looking for help meeting your protein needs? Book a consultation with us today.
PROTEIN SMOOTHIE RECIPE
1 Frozen Banana
1 Tbsp Cashew Butter
1-1 1/2 Cups Milk of your choice
1 Tbsp Chia Seeds
1 1/2 Tsp Collagen Powder
1 Tsp Raw Honey
1/4 Tsp Cinnamon
2 Tbsp Protein Powder
1/4 Tsp Cardamom Powder
Blend all your ingredients in a blender, then pour and enjoy!
You can add more/less milk depending on the desired consistency of your smoothie.
You can also top with some chopped nuts and an extra drizzle of honey