Is protein YOUR missing piece? Research shows most women aren't eating enough. When working with clients, I found many women were eating 50 grams a day OR LESS! This isn't ANYWHERE NEAR ENOUGH!
Why is protein important?
1. Protein is broken down into amino acids, which are the building blocks for organs, hormones, enzymes, and even antibodies.
2. Protein is necessary to build and rebuild muscle. If you want to add or even maintaintle muscle mass, you need to eat sufficient protein.
3. Protein has a stabilizing effect on blood sugar, especially when consumed at breakfast. It reduces jitteriness, agitation, and mood swings, and improves sleep.
4. It helps with feeling full and satisfied.
5. It prevents muscle wasting. Higher protein diets can benefit both older adults and people who suffer from chronic illness who are susceptible to muscle wasting.
Even with a moderately low protein intake, your body will start showing subtle signs that it isn't getting enough. Here are the major ones:
1. You get sick regularly. Lack of sufficient protein takes its toll on your immune system. Studies show even marginally low protein intake may impair immune function and your body's ability to fight infections like colds and flu.
2. Hangry/shaky between meals. Protein helps stabilize blood sugar by blunting the absorption of carbohydrates. This leads to beneficial changes in metabolic, cardiovascular and inflammatory markers. It also improves satiety, which means you feel less hungry and cranky in between meals.
3. Thinning hair and brittle nails. Hair, skin, and nails are largely made of protein, specifically collagen and keratin. If you lack these proteins, you may start noticing dry, flay skin, ridges on your fingernails, and thinning hair. This product has also helped tremendously with my hair, skin and nails: https://m.lfstps.com/lv213/CHw3X
Sulfer-Containing amino acids influence our ability to detox, and combat free radicals and DNA damage.
4. Exhaustion or lasting soreness after exercise. Slow recovery and muscle repair after exercise is a key sign of inadequate protein intake. Minor injuries or pain that would otherwise resolve quickly can stick around for much longer if you're not getting enough protein.
5. Weakness or chronic fatigue. If you feel weak, lethargic, or tired all the time, this is a classic sign of poor of low protein intake. It's usually coupled with an inability to stay warm.
6. Low Libido. While often normalized for women, a loss of libido can be an indication your body is deficient in protein! Low protein intake causes low testosterone levels, which causes a decline in sexual function, muscle tissue, and red blood cells. Women...it's time to eat!
So how do you make sure you're getting enough?
Include high quality protein at each meal and as a snack when possible. Focus on foods high in bioavailable protein, essential amino acids, and sulfur-containing amino acids. These foods are also rich in fat-soluable vitamins (necessary for bone health), B Vitamins, and heme iron. Heme iron is the form of iron that is digestible to the human body. Lastly, fat soluble itamins help minerals deposit into bones and teeth! Poor bone density and reoccurring dental issues (root canals, cavities, etc) are a sign of too low fat soluble vitamins and low quality protein intake.
- pasture raised eggs
- chicken
- beef
- whole milk
- collagen (Young Living, Perfect Supplements, PaleoValley, Garden of Life) are some of my favorite sources
- shrimp
- salmon'
- bone broth
- duck
- turkey
- yogurt
- cheese
- jerky (I love PaleoValley)
- lamb
- sausage
- gelatin gummies
Example Protein in a Day
Breakfast
- 2 eggs = 12g
- 1 scoop collage = 6 g
- Lunch
- 4 oz salmon = 24g
- Dinner
- 4 oz ground beef = 20g
- Snacks
- 2 cheese sticks = 10g
- 1 cup bone broth = 10g
- 1 cup yogurt = 24g
- Do you struggle to get enough protein? What are your favorite sources?
I hope this was helpful! If you want a list of good quality protein sources or even a handful of quick breakfast ideas, let me know. I'll send them over!- Blessings (and I don't know why it got stuck on the bullet points. Obviously very human here. LOL
- Melinda Haak
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