Proteins are essential building blocks for your skin, hormones, muscles, and overall health. A deficiency can lead to serious issues, from muscle breakdown to impaired energy levels.
Every cell in your body relies on protein for nutrient transport and repair. For sedentary adults, aim for 0.8 grams of protein per kilogram of body weight. An average 70 kg woman, for example, needs at least 56 grams daily.
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Athletes and those who exercise intensely need more: 1.2 to 1.5 grams per kilogram. It's better to err on the side of excess than risk a shortage.
Watch for these common signs of protein deficiency:
Proteins support muscles, bones, and synovial fluid around joints, aiding repair. Without enough, you may experience unexplained pain—even without exercise. Chronic deficiency can cause muscle wasting.
When protein is scarce, your body breaks down muscle tissue for fuel, releasing ammonia-like gases. This can make your breath, sweat, or urine smell unusual.
Proteins fuel energy production. A lack leaves you feeling drained, even from minor activities.
Proteins produce key brain chemicals like dopamine and norepinephrine, vital for focus and alertness. Deficiency leads to distraction and mental fog.
Hair and nails are primarily protein. Shortages cause thinning hair, breakage, and weak nails.
Source: doctor.nl
