Fitness

Brittle Nails And Aching Muscles Are Four Signs You Need More Protein

Our bodies require protein to function correctly, an essential macronutrient for health.

Dietitian Nichola Ludlam-Raine usually meets a relatively low 50g daily intake in the Western world. Still, individual requirements vary according to activity levels, dietary patterns, age, and fitness goals.

You should consume 0.9 grams of protein per pound of body weight if you are active or trying to lose fat. If you weigh 160 pounds, you should drink up to 144 grams of protein per day.

Ludlam-Raine said a poor protein diet might cause muscle loss, hair and nail weakness, and hunger. Here are four physical signs you might not be consuming enough.

Deficiency Of Muscle

Ludlam-Raine says getting enough protein as you age is especially crucial since muscle mass declines after 40 (called sarcopenia).

Ludlam-Raine says, “It is vital to have a source of protein in each of your daily meals if you are following a vegan diet and reducing your caloric intake to lose weight.

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Having Weak Hair, Skin, And Nails

Insufficient protein can make your hair and nails weak, and your skin loses elasticity.

Ludlam-Raine says, “The body’s organs and tissues depend on proteins (such as keratin) for their structure and function, so a lack of protein can lead to brittle hair and nails.”

An Increase In Appetite

There is a possibility that you are not eating enough protein if you struggle with hunger.

Ludlam-Raine says,  “In contrast to carbohydrates and fats, protein provides the most satiating feeling when consumed, so if you lack it in your diet, you may not feel as full.”

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Exercise Recovery Is Poor

Low protein intake may also lead to prolonged recovery after exercise.

Ludlam-Raine says, “If you don’t get enough protein post-workout, particularly after strength exercises, your muscles cannot grow and heal before your next workout.”

You may find that future workouts are more complex due to muscle soreness and fatigue. Research suggests you should consume protein during the day, not just after workouts.