Protein is essential for the proper functioning of the body, involved in various biological processes. Yet, many people do not consume enough of it, either due to fear of excess or ignorance of their actual needs.
Why protein is essential
A lack of protein in the diet can lead to many problems, such as muscle weakness, hair loss, brittle nails, and even digestive disorders.
This is explained by the essential role of protein in muscle tissue, the immune system, and the regulation of blood sugar levels. The elderly, athletes, or those on strict diets are particularly at risk of suffering from a protein deficiency. It is therefore crucial to consume a sufficient amount of protein each day, from animal or plant sources, to meet protein needs and avoid problems such as water retention, concentration problems, or persistent hunger.
Fluid balance is also maintained by proteins, particularly albumin and globulin. Finally, neurotransmitters, responsible for transmitting nerve impulses, are composed of amino acids or protein derivatives.
Signs of protein deficiency
Persistent fatigue and muscle weakness
A lack of protein can lead to constant fatigue and a general feeling of weakness . This is because muscles do not have the necessary building blocks to regenerate and function efficiently.
Skin, hair and nail problems
Protein deficiencies can cause skin problems such as dryness, flaking, and irritation. Hair and nails can also be affected, becoming brittle and fragile.
Edema
Another possible consequence is the excessive accumulation of fluid in the tissues, leading to edema often visible around the eyes, hands, and feet. This results from the crucial role of proteins in maintaining the body's water balance.
Frequent infections
People with protein deficiency are more likely to get sick more frequently. This is because the immune system becomes less effective without sufficient protein to produce the necessary defense cells.
Growth retardation in children
In children, insufficient protein intake can slow growth, impair physical and mental development, and lead to long-term complications.
Difficulty recovering after exercise
Athletes may experience slower recovery after workouts when their diet is lacking in protein. This is due to the increased need for amino acids for muscle repair and growth.
At-risk groups
Vegetarians and vegans
People following a vegetarian or vegan diet should pay particular attention to their protein intake. Plant-based sources of protein, while numerous (legumes, oilseeds, algae, quinoa), do not always contain all the essential amino acids. Therefore, a judicious combination of these foods is necessary to obtain a complete amino acid profile.
People prone to eating disorders
Individuals with eating disorders such as anorexia or bulimia often have insufficient protein intake , increasing the risk of deficiency. Strict dietary restrictions can limit available protein sources.
How to avoid a protein deficiency and its effects on the body
If you're lacking protein , your body may suffer consequences, including loss of muscle mass , low energy , sleep disturbances , and general weakness. Protein plays a crucial role in tissue repair and proper metabolism, so it's essential to consume enough protein to maintain your body weight and muscle levels .
Protein should be provided in sufficient quantities through a varied diet of plant-based or animal-based protein . Among protein foods , favor those rich in protein such as lean meats, legumes, eggs and dairy products. If your protein needs are not covered by your diet, protein powder can be a practical solution, especially for athletes looking to maintain their muscle mass .
However, be careful not to consume too much protein , as excess can harm the kidneys and affect metabolic balance. Ideally, you should determine how much protein your body needs based on your body weight , your physical activity, and your goals (maintenance, weight loss , or muscle gain). Adapting your diet to your needs helps avoid a protein deficiency and ensures an optimal intake of essential nutrients .
How to ensure adequate protein intake
The amount of protein you should consume depends on several factors, such as age, activity level, and condition (e.g., pregnancy). Generally, it is recommended to consume protein twice a day, with each serving roughly the size of the palm of your hand.
To make up for insufficient protein intake, choose nutrient-dense foods like animal proteins (eggs, meat, dairy) and plant-based proteins (lentils, quinoa, chickpeas). Protein bars and protein powder also offer convenient solutions for maintaining adequate protein intake, especially for those who are short on time. Make sure you're eating foods that contain all the essential amino acids, which are essential for many bodily functions, such as muscle tissue repair and preventing fatigue. If you have any doubts about your daily protein intake, don't hesitate to consult a doctor to assess your needs.
Here are some tips for getting more protein into your diet:
Meal planning
Planning meals in advance can help ensure a consistent protein intake. Buying fresh or frozen produce and cooking ahead of time are excellent strategies to avoid protein deficits. Always having legumes, grains, pseudocereals, and canned oily fish like sardines on hand is also very helpful.
Protein powders and bars
For those who struggle to increase their protein intake through their regular diet, protein powders and protein bars can offer a convenient and effective solution to fill this gap.
In conclusion, understanding the signs of protein deficiency and knowing how to address them is essential for maintaining good health. Whether you're a vegetarian, an athlete, pregnant, or simply looking to improve your well-being, adjusting your protein intake to your specific needs can make a big difference in your daily life.
