One of the most important nutrients for men is protein. Protein provides your body with amino acids, which are used to build and maintain muscle tissue. It also helps regulate hormones and metabolism so that you can stay healthy and strong. If you think that your diet could use a little more protein, or if you're just unsure how much your body needs, then look out for these signs.
Life moves fast these days. When you're zipping back and between work, the gym, and the kids' activities. It can be difficult to make time for monitoring your nutrients. While there are quick and tasty options available on the go, they're not always the healthiest. Relying on them too much may be impacting your overall health. When you're constantly on the go, it is easy to lean heavily on refined carbs like chips and other packaged snack foods. While tasty and somewhat satisfying, they lack the essential nutrients you need and rob you of a long-term feeling of fullness.
While a balanced diet consists of many parts, protein is an absolutely critical piece. After water, protein is what your body needs most and serious protein deficiency can lead to significant health issues across not just your major muscles but organs and brain as well. Protein is the building block for your cells and so it also plays an important part in your body's ability to metabolize energy and repair itself. If you find that you haven't been feeling like yourself lately, an inadequate amount of protein might be to blame. If any of these ailments sound familiar, consider adding more protein to your diet.
How Much Protein Does A Man Need To Consume Daily?
Despite the importance of protein, it is often one of the most confusing parts of a healthy diet. Protein needs vary from person to person and are dependent on body weight, build, age, activity level and more. The recommended daily allowance for protein in men over 19 years old is 0.36 grams per pound . This means that an average male weighing 150 pounds should consume 54g-60g every day while looking out for signs that his body might need more protein.
To put that into perspective, a large egg contains about 6 grams of protein and a pound of 70% lead ground beef contains about 65 grams or protein.
As a result, most Americas do not have this problem unless they are vegan or vegetarian and have not found adequate protein replacements such as Seitan (wheat gluten - 25g of protein per 100 grams), Tofu (10-20g of protein per 100 grams), or other sources such as Lentils, Chick Peas, Hempseed, Green Peas etc.
Symptoms Of Protein Deficiency
Luckily most American diets contain significant amounts of protein since symptoms of protein deficiency are usually caused by dietary choices or your body simply not properly processing protein that you consumed. Here are some things you should look for that might be caused by your body not having enough access to protein.
Weakened Immune Response
Does getting over a cold take longer than expected? Do you feel like you always have the sniffles? This very well could be a protein problem. Protein helps feed and fortify your T-Cells. These cells are the frontline soldiers of your immune system. If they're not getting what they need, your body is susceptible to infections, and it may take longer for you to recover. Incorporating more lean meats like turkey, chicken, and premium jerky into your diet is a great way to boost your immune response.
If you notice that you feel drowsy or sluggish, this might also be a sign of protein deficiency. Protein is essential for your body to maintain its muscle mass. If you're not getting enough in your diet, you run the risk of atrophy. This effect can accelerate as you get older, so it's important to actively choose protein-rich foods and stay active to maintain a healthy lifestyle. To build or maintain muscle mass, fish, eggs, and beef are all wonderful options to try.
Protein-rich foods tend to be heavier and denser in mass. They take up more space in your stomach and help foster a sense of fullness. The satiety that protein goes a long way in aiding weight loss because you are less likely to overeat. Conversely, a lack of protein might contribute to overeating. If you don't feel full, it's not hard to take in far more calories than you actually need. While lean meats certainly have an advantage on this front, don't forget that beans lentils, and quinoa all pack more than enough protein to promote a healthy lifestyle.
If You Feel That You Might Be Protein Deficient, Seek Medical Attention!
Although it's not likely that you suffer from protein deficiency, this is a serious condition and should be treated as such. If you feel like your body isn't processing proteins properly or if any of the symptoms above sound familiar to you, talk with your doctor about how much protein you need every day. They will help guide your diet in the right direction!
Feeling like your best self is key to a happy life, and the simplicity of a balanced diet is often overlooked when seeking solutions. Luckily, sometimes all you need is a push in the right direction. Experimenting with more protein in your diet goes a long way towards living your best life.