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Protein is essential to a healthy diet. This macronutrient makes up the major component of our cells and provides the essential amino acids that keep our bodies up and running. Even with this knowledge in mind, most of us aren’t getting as much protein as we should be. Studies show that about 40% of Americans are not consuming enough protein. It’s likely the reason why there’s a strong demand forprotein barsandprotein powders.
According to the United States Department of Agriculture, men and women should consume approximately 0.8 grams of protein daily for every kilogram of body weight (FYI- That’s about 0.36 grams per pound, so a 150-pound woman would be looking to get about 54 grams of protein each day.). And if you’re strength training or exercising regularly—you may need a little more.
How to Calculate How Much Protein You Should Be Eating Daily
Why Do We Need to Eat Protein?
The Best and Worst Protein Sources to Eat for Your Health, According to Dietitians
What Happens If You Don’t Eat Enough Protein?
1. You’re more likely to get stress fractures.
Besides calcium, our bones also need protein. Bones undergo continuous restoration, and because of this, we need an adequate supply of protein to support this process. When we aren’t getting enough protein to fuel our vital organs, our bodies start to borrow protein from other areas, which includes that stored in our skeletal muscle tissue. Without strong skeletal muscle tissue,our bones are more susceptible to injuries like fractures.
2. It may weaken your hair and nails.
Did you know that proteins such as keratin,collagenand elastin are responsible for healthy hair and nails? Keratin is a protein that is found in your skin, hair and nails. It’s responsible for providing strength and structure.
Collagen is the most abundant protein in your body. It’s one of the major building blocks of bones, skin, muscles and ligaments. (Collagen powdersare popular for these and other reasons.)
When you hear elastin, the word elastic may come to mind, which would be an accurate correlation. Elastin is very flexible and its high elasticity allows many tissues in your body to return to their original shape after being stretched.
3. Your immune system may start to weaken.
4. You may feel less satisfied after meals.
Feeling hungry after you’ve eaten a meal? It may be due to a lack of protein at mealtime. If you don’t eat enough protein, you may notice that you feel unsatisfied after meals and tend to get hungrier throughout the day.Studies showthat consuming an adequate amount of protein can increase the release of an appetite-regulating protein, therefore keeping you fuller longer.
The 12 Best Vegetarian Protein Sources You Can Eat
The Bottom Line
Protein has many important roles in the body. It’s one of the main building blocks of bones, muscles, cartilage and skin, and it helps to supply our bodies with vital nutrients. Without an adequate amount of protein, you may be prone to stress fractures, brittle hair and nails, a weakened immune system and feeling unsatisfied after meals. To prevent this from happening, be sure to get consume an adequate amount of protein daily. Check out ourhealthy high-protein recipesfor delicious meal inspo!
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