"Are you getting enough protein?"
If you're vegetarian or vegan, you probably heard this question from worried relatives and friends with good reason: Proteins are vital macronutrients, generally considered the body's bricks. However, investigating protein intake shouldn't be isolated to vegetarians & vegans. Many endurance athletes in a standard diet do not get enough of this critical nutrient. Continuous, low-level protein shortage is "popular" among athletes and other active people, and this deficiency causes many issues. Ensure to get enough of this vital nutrient by reinforcing your daily intake with high-quality proteins.
Hammer Vegan Protein
Getting the 10-35% of daily calories from protein is recommended, but athletes need an amount close to the high end of the range. The correct protein intake per training day should be as follow:
- 2/3-3/4 gram of protein per pound of body weight, OR
- 1.2-1.7 times your weight in kilograms
(For instance, a 68-kg endurance athlete should consume 81-116 grams of protein per day.)
Before adding an abacus to your shopping list, remember that your body is presumably already signalling you if it craves a higher protein intake. Here follows a list of five common warning signs of chronic protein deficiency:
Five common warning signs of chronic protein deficiency!
1# snacks needs
You may think a lack of proteins would create a desire for a hamburger or T-bone steak. Experts, nevertheless, have found that without the protein necessary to steady your blood sugar, your body looks for a quicker solution. Meaning: it makes you want to consume confectionery and other junk food to satisfy your needs.
2# Muscle and joint pain
Protein is crucial to generate and rebuild muscle tissue, so, naturally, a deficiency will cause muscle pain. Brown University research has shown that protein plays a central role in the synovial fluid enclosing joints, preventing damage and tearings. When your diet lacks proteins, the body pulls from its muscles and joints' reserves. The result? Joints stiffen, and muscles tighten and ache.
3# Thin Hair and nails
Of course, many factors (including genetics) could be the cause of thin hair, especially as we grow older. But regardless of your DNA, hair and nails are made up nearly totally of protein, making them indicators for even the most minor deficiency. Hair prone to splitting or tearing and fragile nails could indicate a need for protein in your nutrition.
4# Edema (swelling)
Protein plays an indispensable role in maintaining excess fluids from gathering in tissues as blood travels through your system. Research has shown that fluid builds up in tissue when protein levels are insufficient. Its most noticeable in the hands, feet, ankles, and cheeks.
5# Frequent illnesses
Protein is key to a robust immune system. It's the base of red blood cells, white blood cells, and antibodies. All of them cooperate in opposing bacteria, viruses, and other pathogens in your body. The reason behind frequent illnesses could lay behind a lack of this precious primary nutrient