6 Signs You’re Not Getting Enough Protein & How to Ensure You Eat Enough Protein in Every Meal
Discover the six signs that may indicate you’re not getting enough protein and learn how to ensure you eat enough protein in every meal for optimal gut and overall health.
Protein is a vital macronutrient that plays a crucial role in various bodily functions, including muscle growth, immune system support, and gut health. However, many people may not be consuming enough protein, especially during periods of indulgence, such as the holidays. Here are six signs that you may not be getting enough protein and some tips on how to ensure you eat enough protein in every meal.
Loose, Urgent, and Irregular Bowel Movements
If you’re experiencing frequent bouts of diarrhea or irregular bowel movements, it could be a sign that you’re not getting enough protein. Protein is essential for maintaining a healthy digestive system and supporting the growth of beneficial gut bacteria.
Constant Fatigue, Even After Resting
Feeling persistently tired and sluggish despite getting adequate sleep could be a symptom of protein deficiency. Protein is necessary for the production of energy and the proper functioning of various bodily systems.
Weakened Immune System
If you find yourself catching every cold or flu that’s going around, it could be a sign that your immune system is compromised due to a lack of protein. Protein is crucial for the production of antibodies and the overall functioning of the immune system.
Persistent Leg and Foot Cramps
Cramps in your legs and feet can be a sign of protein deficiency, as protein is essential for muscle health and function.
Peeling Nails with Horizontal Ridges
Brittle, peeling nails with horizontal ridges can be an indicator you’re not getting enough protein. Protein is a key component of nail structure and strength.
Painful Menstrual Cramps
Severe menstrual cramps can be exacerbated by a lack of protein. Protein helps regulate hormone levels and reduces inflammation.
Trouble Building Strength and Muscle
If you’re struggling to build muscle or increase strength despite regular exercise, it could be a sign you’re not consuming enough protein. Protein is essential for muscle growth and repair.
If you are experiencing any of these symptoms, try increasing your protein intake to 30 grams per meal. Here are some ways to ensure you eat enough protein in every meal:
Include Good-Quality Protein Every Time You Eat:
With every meal and snack include a good-quality protein source like wild-caught fish, grass-fed meat, pasture-raised poultry and eggs. If vegan, add foods like organic tempeh, tofu, quinoa, lentils, nuts, seeds and plant-based protein powders. Aim for 30 grams of protein per meal.
Enjoy a Collagen to Your Smoothie:
Start your day with a nutrient-dense collagen green smoothie to boost your protein intake.
Pair Nuts & Seeds with Fruit:
Raw pumpkin seeds, raw almonds and raw nut butters are great plant-based protein sources and can be paired with fruit for a balanced snack.
Add Collagen, Chia & Hemp Seeds to Unsweetened Coconut Yogurt:
Boost the protein content to your yogurt by adding collagen, chia seeds, hemp seeds, pumpkin seeds and ground flax.
Eat a Boiled Egg & Turkey Bacon with Carrot Sticks:
Hard-boiled eggs and nitrate-free turkey bacon are convenient and portable sources of protein, perfect for on-the-go snacking.
Pair Veggies & Nut Butter:
Dip celery, carrot and jicama sticks into raw almond butter or your favorite nut butter for a delicious, protein-packed snack.
Don’t ignore a potential protein deficiency — make a conscious effort to add more protein into your meals. This will help support your overall health and energy levels and promote a healthy digestive system.
If you want to get your gut back on track so you can eat without all the bloat and discomfort, go to the bathroom normally every day without medications and have the freedom and energy to do what you want to do, I’m here to help. Schedule a 15 minute gut health review with me and once I know your symptoms, I’ll give you 3 action steps specific to your situation to get you on the right path. Healing your gut can change everything. Are you ready?