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Protein has always been important, but it is particularly hot at the moment and for a good reason. It is not only a fundamental macronutic, but also muscle strength, metabolism and even more building blocks. Talk to almost any expert and they will agree.
“Protein is a necessary nutrient for so many body processes,” says Jessica Cording, RD, CDN, CDN, author author Little Book of Game Converter; “It nurtures hair, skin and nail health, creates and maintains tissues such as muscles, support connective tissue and help us feel full – and it only scratches the surface.”
Still, there are many * opinions about how much protein you should get every day. Your favorite fitness influenzer can tell one number and your healthy best friend tells you something else. The truth is that everyone’s needs are a bit different. And if you are very active, it affects your number as well.
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Usually most people need about 25 to 30 grams of protein per food. It is also worth it to unfold all day, says Keri Gans, Rdn, author RDN A small diet of changes. Most people tend to pack Dinnertime in proteins, but in reality you can (and should) eat all day because your body does not protect protein. It breaks the macronutic into the amino acids that are used to make and repair or use fabrics as fuel, so you need to maintain protein intake.
Even knowing the overall protein consumption guide, it may be difficult to say whether this is the right number for you. You may be wondering whether you are hitting the gold standard for your protein consumption or stumbling.
Before that, experts break down the main features that you may need more of this macronutrient in your life.
Meet the experts: Jessica Cording, Rd, CDN, is the author Little Book of Game Converter; Keri Gans, Rdn, is an author A small exchange diet; Gary Goldenberg, MD, is a clinical professor of professor Dermatology at Icahn Medical School of Sinai Hill.
1) You are always hungry
Say you just a meal, but you feel you already need a snack. Cording says it is one of the most common signs that you do not have enough protein. Protein helps you feel completely, and if you are not enough, you can finish hunger quite quickly shortly after eating.
“If someone is constantly hungry, I’m always going to check that they have enough protein,” says Cording.
2) your cuts and scratches take some time to heal
Protein is essential for wound healing as they provide a basis for creating new tissues and collagen needed for the repair and growth of your body, Fording explains. “Sometimes, when you don’t eat enough protein, your body also doesn’t come up,” she says.
3) You do not build muscle
Yes, even if you have a hard time due to weight loss, a diet that is lacking in protein means that you will certainly not see much muscle mass improvement. Of course, you will not create muscle by eating protein alone, but if you are experiencing this problem, Cording says you re -evaluate your protein.
If you try to meet their daily protein needs in regular meals, you can also choose protein powder to give yourself some increase. Women’s health has a number of favorites that need to be recommended in that section.
Protein Game Book: Strengthen strength, increase metabolism and feel energetic
4) You face hair loss
Hair loss is actually quite complex, so it is difficult to say that hair loss can be automatically reduced to protein deficiency in your diet. But if you think there is no obvious cause of your hair loss, protein can be a culprit, says Gary Goldenberg, MD, Assistant to the Icahn Medical School of Sinai Hospital.
“Hair follicles are constantly cycling through growth (anagen), transition (catagen) and rest (telogen) phases,” he explains. “Proteins are needed to maintain this constant turn.” If you do not have enough protein, new healthy anagen follicles cannot be produced – and you may lose your hair, says Doctor Goldenberg.
Of course, increasing protein intake is not always a magical solution. “Although in most [people] This process can be corrected with increased protein intake, and in some patients it may become chronic and long -term, ”he says.
5) Your nails are brittle
Nails are usually made of keratin, which is a protein form. When your diet does not contain enough protein, you cannot make and make enough keratin that causes brittle nails, says Goldenberg. Pure dry and brittle nails.
Of course, the main players are calcium, vitamin C, Biotin (Vitamin B7) and Vitamin E. So you should try to include foods such as nuts, vegetables and eggs to get all the benefits of these basic vitamins.
How to get enough protein in your life
Attempting to eat 25 to 30 grams of protein in each meal may feel a bit stunning. That is why Cording recommends starting a small if you suspect that macronutrients are not enough at this time. “Increase it in an affordable way,” she says. “It may mean that you have a slightly larger part of the Greek yogurt by adding curd cheese to your whipped eggs or adding a tablespoon of collagen powder to your coffee. It can add.”
Add your diet with a protein powder cocktail. Gans recommends starting your day with proteins to make things appropriate. “You can’t sink into proteins during breakfast,” she says. “Include good protein sources such as eggs, cottage cheese, Greek yogurt, tofu or smoked salmon.”
Women’s health You also have all kinds of protein packaged recipes you can see. And remember that you can always ask your doctor or nutritionist (if you have) what they recommend if you are stumbling.
Women’s health-Protein powder
Vegetable protein powder (chocolate)
Jeff Harris
Essential protein daily pregnancy and after childbirth
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Receacepropro
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