Decoding Body Signals: How Your Body Communicates Its Protein Needs
Protein is a powerhouse macronutrient that plays a multitude of essential roles in our bodies. But how do we know if we’re getting the right amount? I love protein, but I hate tracking it. We can all look up the numbers, but I actually prefer to listen to my body’s signals to better understand what it needs.
What do our bodies say to us when we’re not giving them the optimal levels of protein? Let’s explore in today’s Protein Unwrapped.
Before we dive in, here are the average dietary guidelines recommended for protein (keeping in mind that these numbers are guidelines and can increase or decrease based on factors like age, activity level, and health goals).
Anything consistently below 0.8g per kg of body weight is too little.
Sedentary Lifestyle = about 0.8g of protein per kg of body weight
Active Lifestyle = 1.2 - 2g of protein per kg of body weight
Anything consistently above 2.5g of protein per kg of body weight is considered excessive. Even on the ketogenic diet, protein should range from 15 - 30% of your total daily calorie intake, with the remainder of calories coming from healthy fats and a minimal amount of carbohydrates.
However, you don't need to be a seasoned nutritionist or carry around a food journal and food scale to understand your body's protein needs. Here's how to tune in to what your body is telling you:
Muscle Fatigue: If your muscles seem to scream louder and longer after workouts, it might be a sign of inadequate protein, which is crucial for repair.
Hunger Pangs: Frequent and increased hunger can signal a lack of protein. It plays a key role in satiety, keeping those hunger pangs at bay.
Hair, Skin, and Nails: A decline in their health can point to protein deficiency. For instance, hair loss, brittle nails, or dry skin might be subtle indicators.
Fluid Balance: If you notice sudden puffiness, especially around your ankles and wrists, it might be due to protein's role in maintaining fluid balance being compromised.
Mood Swings: Feel moodier than usual? The amino acids from protein aid neurotransmitter functions, which regulate our moods.
Persistent Bloating: On the flip side, consistent bloating after meals could be a sign you're overdoing protein, especially if the sources are processed or not paired with enough fiber.
Thirst and Dehydration: If you're always reaching for water, it might mean your protein intake is too high. Your kidneys need more water to excrete the byproducts of protein metabolism.
Over time, what happens to our bodies when we’re eating too little protein? Based on research, I’ve prepared the following guide to symptoms one could experience without adequate protein intake.
24 Hours:
An initial day without adequate protein might go unnoticed for many. But our bodies need protein for various functions, from repairing cells to producing essential enzymes, so you’ll start feeling the effects shortly.
36 Hours:
You might start to feel a tad fatigued. Protein is essential for muscle repair. After physical activity, muscles could take longer to recover due to a lack of available amino acids.
48 Hours:
The immune function can begin to weaken. Amino acids from proteins are critical for the production of antibodies. A lowered defense can make one more susceptible to infections.
72 Hours:
By now, cravings could set in. Protein helps regulate hunger by promoting feelings of fullness. Without it, you might feel hungrier faster.
144 Hours (6 Days):
Continuous lack of protein can begin to affect mood and cognition. Neurotransmitters, which are crucial for mood regulation and brain function, rely on amino acids for production.
288 Hours (12 Days):
At this point, muscle loss becomes a genuine concern. Without sufficient protein, the body starts breaking down muscle tissue for required amino acids. Skin and hair health can also decline, and wound healing might be slower due to a decrease in collagen synthesis.
Over time, what happens to our bodies when we’re eating too much protein? Based on research, I’ve prepared the following guide to symptoms one could experience with excessive protein intake.
24 Hours:
After a day of excessive protein, you might feel full and bloated. Our bodies can only digest and absorb a certain amount of protein at a time. The excess can lead to gastrointestinal discomfort and increased water intake due to the kidneys working overtime to process the added nitrogen found in amino acids.
36 Hours:
The kidneys are still hard at work. You might notice an increase in urination. Your body is trying to excrete the excess waste products from protein breakdown.
48 Hours:
With the kidneys processing more urea (a waste product), dehydration risk goes up, especially if water intake isn't increased accordingly. You might feel thirsty, have a dry mouth, and experience slight fatigue.
72 Hours:
Prolonged protein overload can make the body more acidic due to the amino acids' sulfur components. This can lead to a mild reduction in pH level, possibly stressing the kidneys further.
144 Hours (6 Days):
If the high protein intake continues, the body may start to struggle with removing all the excess waste efficiently. There's also a potential for weight gain if the excess protein translates into extra calories.
288 Hours (12 Days):
The extended strain on the kidneys can increase the risk of kidney stones, especially in those predisposed. Liver function might also be impacted, as it aids in protein metabolism. While you may not notice the effects of kidney strain or liver function in such a short amount of time, there is a side effect you (or others around you) might take notice of: bad breath. Halitosis can be a surprising side effect due to ketosis, especially if your carbohydrate intake is low alongside high protein.
Ultimately, balancing protein intake isn't about strict numbers, but understanding your body's unique language. It's the symphony of signals that helps us maintain harmony in our health narrative. Whether you're an athlete, a busy parent, or someone simply aiming for vitality, remember to keep the dialogue with your body open and receptive. Nutrition is a journey, and it's the subtle cues along the way that ensure we're on the right track.
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