Are You Eating Enough Protein? If Not, You Should Be…..

By Dr. Renae Norton

Ever wonder why athletes focus so much on collagen supplements? It’s simple: Collagen is a source of protein, and protein is absolutely critical when it comes to preventing injury for the athlete.

Protein is crucial for working out because it helps with muscle repair, growth, and overall recovery. When you exercise, especially if you are doing resistance training, you create microscopic tears in your muscles. It is the protein, and the protein alone, that provides the essential amino acids needed to repair these tears, leading to stronger and bigger muscle over time.

Recently, I had a very good friend go on a 6 mile extraordinarily strenuous hike that left him in excruciating pain for weeks. This gentleman is in his 70s and probably shouldn’t have been hiking quite so vigorously to begin with. But his situation is further exacerbated by the fact that he does not get in enough protein on a daily basis.  He eats a good breakfast every morning that includes a hard boiled egg and then drinks coffee the rest of the day and occasionally he may eat dinner. But more often than not, he doesn’t eat at night because he’s too exhausted.

Bottom line, he doesn’t get nearly enough protein. The injuries he incurred are likely the direct result of a lack of protein. It isn’t from lack of conditioning as he conditions every day. Indeed he exercises religiously every single day. So technically he’s in good shape. But in reality, without the protein, and even with the regular exercise, he is putting himself in a very dangerous situation, in as much as injury is much more likely when levels of protein are as low as his are likely to be. And that is just what happened to him recently. The lack of protein has likely caused a number of other conditions from which he currently suffers.

In addition to protecting us from these micro tears, protein helps to replenish glycogen stores (the energy used during exercise) and support the body's recovery process, allowing us to train effectively. 

But that is not all that protein does. Protein, or the lack of protein, not only impacts the body during exertion by hindering muscle repair and growth, it can also lead to muscle loss, fatigue, and overall poor health by weakening the immune system, increasing the risk of serious injuries, and potentially contributing to a slower metabolism. Wow! Who knew?

To recap:

Exercise, especially intense or prolonged exertion, can cause micro-tears in muscle fibers when we do not have enough protein. Protein is essential for repairing and rebuilding these damaged tissues. Without sufficient protein, the body struggles to repair the injuries to the muscle, leading to the following problems:

Fatigue and Reduced Performance

Protein deficiency can lead to fatigue and reduced physical performance. This is because the body may start using protein from muscles as an energy source, leading to muscle weakness and a decrease in overall strength and endurance.

Muscle Loss (Sarcopenia)

Over time, insufficient protein intake can contribute to sarcopenia, which is the age-related loss of muscle mass and strength. This can further impair physical function and overall health.

Impact on Immune System

Protein is a key component of the immune system. A deficiency can weaken the immune system, making individuals more susceptible to illness, especially when engaging in physical activity that stresses the body. It can cause rashes, sleeplessness, weight loss, and depression

Increased Injury Risk

Without adequate protein to support bone and muscle health, individuals may be more prone to injuries like stress fractures, or the micro tears mentioned above, especially when exercising, but particularly when over exercising.

Metabolic Changes

Protein deficiency can slow down metabolism, making it harder to maintain a healthy weight. This can create a negative cycle, as reduced muscle mass leads to lower energy expenditure, further impacting exercise and potentially leading to more muscle loss. 

Other Health Impacts

Protein deficiency can also contribute to other health issues, such as brittle hair and nails, mood changes, and difficulty concentrating.

So How Much Protein Do You Need?

You should get a minimum of 10% of your daily calories from protein. (For the number of grams, multiply your weight in pounds by 0.36.) And you want it from a variety of sources throughout the day: A 6-ounce container of full-fat Greek yogurt for breakfast has about 17 grams; a serving of skinless chicken breast at lunch has about 25 grams; and a filet mignon at dinner has about 39 grams.

How Do I Know If I’m Not Getting Enough Protein?

There are several signs that you may not be getting enough protein:

Swelling

One of the most common signs that you're not getting enough protein is swelling (also called edema) especially in your abdomen, legs, feet and hands. The reason this happens is that the proteins that circulate in your blood -- albumin, in particular -- help keep fluid from building up in your tissues. When there is not enough protein, the fluids can build up.

Mood Changes

Your brain also uses chemicals called neurotransmitters to relay information between cells. Many of these neurotransmitters are made of amino acids which are the building blocks of protein. So a lack of protein in your diet could mean your body can't make enough of these neurotransmitters, and that would change how your brain works. For example, low levels of dopamine and serotonin may make you feel depressed or even overly aggressive. It also makes it more difficult to get a good nights sleep.

Hair, Nail, and Skin Problems

Our hair, nails and skin are all made up of proteins called elastin, collagen, and keratin. When the body can't make them, you can end up with brittle or thinning hair, dry or flaky skin, and deep ridges on the fingernails. Your diet isn't the only possible cause, of course, but it's something to consider.

Weakness and Fatigue

Research shows that just a week of not eating enough protein can affect the muscles responsible for your posture and movement, especially if you're 55 or older. This can result in what I call the “duck walk” or head out front, feet sideways and flapping, and shoulders rolled forward.

Finally, over time, a lack of protein can make you lose muscle mass, which in turn cuts your strength, makes it harder to keep your balance, and slows your metabolism. It can also lead to anemia, a condition in which your cells don't get enough oxygen, which makes you tired.

Hunger

This one might seem obvious. Protein fuels you. It's one of three sources of calories, along with carbs and fats. If you feel the need to eat more frequently, even though you have regular meals, you may just need more protein. Studies have found that eating foods with good protein helps you feel fuller throughout the day.

Slow-Healing Of Injuries

People who are low on protein often find their cuts and scrapes take longer to heal. To make blood clot, you need protein. We also seem to need protein when it comes to sprains and other exercise-related mishaps, as it is found in connective tissue as well as skin.

Getting or Staying Sick

Amino acids in your blood help your immune system make antibodies that activate white blood cells to fight off viruses, bacteria, and toxins. You need protein to digest and absorb these other nutrients in order to keep you healthy. There's evidence that protein can change the levels of disease-fighting "good" bacteria in your gut.

Who Might Come Up Short?

Most Americans get plenty of protein. People who don't get enough usually have an overall poor diet. Elderly people and people with cancer may have trouble eating as much protein as they need. Severe malnutrition from lack of protein is called kwashiorkor. It's more common in developing countries, especially with children, or after a natural disaster. It is very common among anorexics.

If you are experiencing any of these problems and need help please feel free to contact me at (513) 205-6543. I can help…