Make Sure You Are Getting Enough Protein in Your Diet

These days, it seems like there’s too much to keep up with in the wellness world. From drinking collagen to doing cold plunges , there are so many “secrets” and rules that sometimes even contradict each other. So, what’s most important is to do your best, prioritize what makes you feel good and toss out the rest. However, you certainly are what you eat. At the very least, aiming to get adequate protein on a day-to-day basis can make all the difference from feeling good and energized to depleted and drained.

How Much Protein Should You Be Eating?

American culture is hyper focused on mindless snacking and empty processed foods. Because of that, the average person isn’t getting enough protein daily, even though it’s essential for optimal body function! Protein helps make and repair cells, critical for growth and development. The body cannot store the essential amino acids protein provides, which is why you need to replenish them regularly.

Ultimately, the amount of protein necessary in your diet is dependent on your age, weight and how active you are. According to Web MD, at least 10 percent of your daily calories, yet no more than 35 percent, should come from protein. That’s at least 0.36 grams of protein per pound of body weight, which would add up to 43 grams per day for someone weighing 120 pounds, 54 grams daily if you weigh 150 pounds and 72 grams per day if you weigh 200 pounds.

You’ll also need more if you’re breastfeeding or athletically active. Similarly, if you’re weightlifting in the gym and trying to grow major muscles like glutes, it’s recommended to aim for your weight in grams (ex: weight 120 lbs means eating 120 grams of protein per day.) Getting enough protein helps your body recover and build strength.

If you suspect you’re not getting enough protein, some signs to look out for include:

• Swelling
• Mood changes
• Brittle hair and nails
• Muscle weakness
• Stress fractures
• Dry and flaky skin
• Weakness and fatigue
• Hunger
• Slow-healing injuries
• Getting or staying sick

Protein deficiency can negatively impact your system in a myriad of ways, which is why adding a protein source to each meal, eating high-protein snacks and even drinking protein shakes can be game-changing.

High-Protein Food Ideas

Struggling to figure out how to get as much protein as necessary? As snacks or meals, here are some healthy high-protein ideas

• Eggs
• Protein pancakes
• Porridge
• Oatmeal
• Greek yogurt
• Cottage cheese
• Raw nuts and seeds
• Salmon, tuna, mackerel, anchovies and trout
• Canned tuna
• Tofu
• Chicken, turkey, beef and pork
• Turkey
• Buckwheat
• Hempseed
• Nut butters
• Lentils
• Quinoa
• Grass-fed meat
• Legumes

The post Make Sure You Are Getting Enough Protein in Your Diet appeared first on 21Ninety .