Four Signs That Your Daily Protein Intake Is Insufficient

RIO DE JANEIRO, BRAZIL – Protein does not directly provide energy for training, but it is a fundamental part of any athlete’s diet. We need the substance to produce enzymes and hormones; accelerate healing; help the immune system and give the body the required components for the development of new cells.

“Protein is not an efficient source of energy. Its fundamental role is in the post-workout recovery”, explains to the magazine Women’s Health Stevie Lyn Smith, American nutritionist who has already completed seven Ironman competitions.

But, after all, how much protein per day should I consume?

The differences in protein needs between men and women are not yet fully understood by researchers. But in general, women need to consume less protein per day than men because they are usually smaller in size.

“Protein needs are based on grams per kilogram of body weight for both men and women,” says Stevie Lyn Smith.

Regardless of gender, the fact is that everyone’s protein requirements depend on the type of workout they do. “The production of this nutrient will be affected differently in a person who works on strength, compared to a long-distance runner,” says Dina Griffin, a North American nutritionist. The predominant type of muscle fiber is also a key factor in knowing the amount of protein per day that each body needs.

Here are four signs that may suggest you’re not getting enough protein to help with muscle repair and growth:

1. You often feel hungry

Protein deficit in athletes is often related to poor food choices or an unbalanced diet. The best sources of protein for athletes include eggs, lean meat (such as chicken and fish), whey powder (or casein powder) and natural yogurt. “Animal protein sources are very efficient options for athletes,” says Dina. But vegetarians also have great options for grains and vegetables.

A meal with enough protein should leave you satiated. “The effect of satiety results from multiple factors, such as hormonal response and signs of oral perception. If your meals are making you hungry, you may need to include more protein in your diet. According to Dina, feeling hungry every one or two hours may mean that you should add a little more of the nutrient to your meals.

2. You have energy loss

A heavy training program, combined with work and family routine, can deplete anyone. You start feeling tired during the day – and you can’t quite pinpoint the causes. The answer may be insufficient protein. “Feeling a decrease in energy, which can lead to a feeling of fatigue that slows you down during the day, is a subjective sign,” explains Dina. So watch out for repetitive instances of fatigue.

In addition to its role in recovery, protein helps stabilize blood glucose. Surely, you have been the victim of the uncomfortable combination of hunger, tiredness and bad mood. “When your blood glucose gets too low, one of the results is hunger,” says the nutritionist. “And this usually leads to over-eating, which can cause the body to store the excess fat. If you think that you constantly fluctuate between extreme hunger and excessive eating, adding protein to your diet can help improve that situation.”

3. Difficulty recovering from training

If you are strictly following a training plan, it will surely include resting days – and even a whole week of recovery from time to time – in your routine. Resting periods can be used, for instance, for stretching sessions after a light run on flat floors or other form of active recovery, such as walking. Regardless of your choice, you should feel refreshed after a calmer day.

If your recovery days are simply unsatisfactory and you feel (mysteriously) even more tired, you may be lacking the right amount of protein per day in your diet. Consuming it within two hours of physical activity helps ensure that your body has the necessary resources to repair muscles damaged or stressed by training efforts. “In the case of endurance athletes, I recommend consuming carbohydrates and protein in a 4:1 ratio,” says Dina. The expert suggests the intake of a recovery drink within 30 minutes after performing a more intense physical activity.

4. Cannot gain muscle mass

For many runners, gaining muscle mass is not necessarily a priority. However, it is necessary to have muscle mass to be able to run effectively. Intense training breaks down muscle fibres, so maintaining healthy muscle tissue is essential in order to have the energy needed to travel long distances and hilly terrain.

Protein is an important source of amino acids, which provide the ingredients for muscle growth. There are more than 50 amino acids in nature and, of these, nine are essential for the human body. “They are the building blocks of the body,” explains Dina. The body can extract amino acids from animal proteins and from some types of vegetable protein, such as soybeans. “Vegetarian athletes have to plan their nutrient intake with extreme rigor. Because the sources of vegetable protein do not provide the same amount of amino acids,” explains the nutritionist.

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