Hey! It’s Joe Coach Martino and I’ve got some juicy info for you in this blog about protein, and whether you’re getting enough or not!
Before I get into it, let me introduce myself if you don’t already know me. I’m Joseph Martino from The Motion Room, and I help people through healthy eating and expert training to lose weight and get healthy. OK let’s talk about protein!
It’s called the “building block of life”
This is a pretty good indication of how important protein is to your body.
It helps you rebuild, recover, and heal from injuries and illnesses! It helps you keep your muscle, rather than burn it off if you’re losing weight, and it plays a big role in many of your body’s functions.
The part that confuses people is how much you actually need.
And that answer really depends on a few things, like how active you are, what your goals are, and even your age!
When it comes to how many GRAMS you need every day, that can be anywhere from .36 grams per pound (or 0.8 grams per kg) for untrained, healthy adults, all the way up to .6 to .9 grams per pound (1.4 to 2.0 grams per kilogram) for people who do high-intensity training.
To keep it simple, the range is between 10% to 35% of your daily calories.
Very few healthy people actually have a protein deficiency, but whether they are getting enough protein for their goals is another matter.
Here are some signs you might need more protein! Now, it’s important to note that all of these issues can be related to other health conditions, so it’s a good idea to ask your doctor or a dietitian if you’re noticing them.
Hunger
The #1 sign
You feel hungry even if you’re eating enough:
Among many other things, protein helps keep you feeling full through the day. It’s considered the most satiating nutrient and can help keep your appetite at bay between meals. It really does make a difference!
Healing
The #2 sign
You notice your bruises aren’t healing as fast as normal:
You could feel like your workout recovery is slower, with more soreness. This can be because the protein collagen, which is found in connective tissues, plays a role in helping your body heal and repair itself!
Skin, Hair & Nails
The #3 sign
You notice your skin, hair, or nails are lackluster:
Maybe your hair isn’t growing as quickly or isn’t as thick as normally is. This is because your hair, skin, and nails are made up of proteins like elastin, collagen, and keratin.
Feeling Weak & Tired
The #4 sign
You are feeling usually tired and weak:
Studies have found that not eating enough protein for even just a week can affect your muscles! Especially those responsible for your posture and general movement.
Protein also helps your body maintain its muscle mass if you’re losing weight, which can be very important for your keeping up your strength.
Mood
The #5 sign
Your mood is more low or negative:
Proteins play a big role in all the chemicals and enzymes in your body. That includes neurochemicals that can affect your brain and your moods, like dopamine and serotonin.
Pro Tip:
Those are just a few signs you may not be getting enough protein!
Now here’s a bonus tip to help you optimize your protein intake:
Research shows that spreading your protein intake out over the course of the day is the best bet for making the most of it. So my tip is to make sure you’re eating something with protein in it at every meal!
I hope this list helps you make informed choices to help you reach your goals.
Thanks for reading! I’ll post again soon!
Looking to discover your strongest self?
I’m here for you. A great first step is to schedule a goal mapping session with me, and I’ll set you on the path that’s right for you.