5 Signs You Could Do With More Protein

At this point we have all heard the advice, "make sure you're taking in enough protein". What does this actually look like. An easy way to calculate how much you should aim for per day is using 1 gram of protein per pound of bodyweight.

The Harvard Medical School recommends 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. That's not how much you need to take in per day to maintain skeletal muscle, it's how much you need to take in to prevent you from getting sick. In order to build lean muscle, lean more into 1gram per pound of bodyweight.

1. You Catch ALL the Colds

   
   

   Many people are unaware of the crucial role protein plays in immune health. They are vital players when it comes to hormones, enzymes and antibodies. If you find yourself frustrated at being sick, again, then it's time to up your protein intake.

   
   

2. You Feel Fatigued for No Reason

   
   

   Proteins make up Hemoglobin, a component of red blood cells that carry oxygen throughout the body. This process provides the energy needed to live our lives and complete daily tasks. If your body doesn't have enough protein to make hemoglobin then you can experience fatigue or even anemia in some cases.

   
   

3. You Get Constant Cravings

   
   

   A phrase I often use is "protein keeps you fuller for longer". When you're not consuming adequate amounts of protein you will have regular cravings. Research has shown that people choose less nutrient dense foods to satisfy these cravings.

   
   

4. You're Losing Muscle Mass

   
   

   For those who don't eat much or are on a calorie-restricted diet, ensuring optimal protein consumption is crucial. You body will use protein to supply your body with the energy it needs. So if you're not a big eater or you're trying to lose weight and are ignoring protein then you're not going to see the results you want. Your body will basically use muscle mass in order to meet energy demands.

   
   

5. Your Cuts Take Forever to Heal

   
   

   Protein plays a major role in skin creation and wound healing. If your wounds are taking longer than normal to heal then there isn't enough protein to make collagen in order to help wounds heal effectively.

   
   

   Ideally we can get our daily protein requirements from real food. However, protein shakes and powders offer a unique way to get a lot of protein in without having to process an entire meal.

   
   

   HERE is a fun article on the best protein powders. It also gives some recommendations for vegetarians, athletes, collagen based and low carb options.

   
   

   HERE is my overall recommendation. "My Protein" powders are very tasty, go down smooth and also usually have a 50% off sale once a month so that's when I stock up!