When it comes to living a healthy, balanced lifestyle, trends can come and go, but the basics remain the same: being physically active daily, getting enough sleep, and eating a balanced diet that is rich in nutrients, minerals, and yes, protein. Things can go off the rails when you aren’t watching your protein intake and either consume too little or too much. Both will produce negative results and can prevent you from reaching your health goals.
Here we’ll talk about how you can balance your protein intake, whether you should use protein supplements, and the best ways to boost or reduce your protein.
Know How Much Protein You Need
It’s hard to balance your protein intake if you don’t know how much protein you need each day. How can you possibly track and make adjustments if you don’t have a target amount? There’s no specific magic number when it comes to protein intake because it depends on your gender, age, how physically active you are, and what your personal health goals are.
Generally speaking, you need about 0.36 grams of protein per pound, according to studies done by Harvard Health. That at least gives you a ballpark figure to work with. Speaking to your primary care physician or a dietician can be even more helpful, as they can give you a personalized analysis. The more active you are, the more protein you should consume.
What Is the Best Way to Get Your Daily Protein?
Once you know how much protein you need daily, the next question is how you’ll meet that goal. Experts tend to recommend that you rely on natural sources of protein rather than supplements. This means eating foods that are high in protein.
Some of the foods that are known to be high in protein include:
● Cheese
● Eggs
● Poultry and lean meat
● Tofu
● Low-fat dairy products
● Nuts and seeds
● Beans
● Fish
Dieticians often recommend that you start your meal with protein to ensure you eat it all before filling up on other items. Some studies have shown that protein is more effective when it isn’t consumed all in one sitting. Spacing it out between meals and snacks will ensure you’re getting the maximum benefits.
Focus on Quality Not Quantity
Even though we just discussed how much protein you need to consume, there has been a recent shift towards quality over quantity. Sure, still be mindful of your intake, but also focus on good quality sources of protein. This goes back to getting it from natural sources, not just protein supplements.
For those who are extremely fit, working towards specific health goals, or playing a lot of sports, it may be necessary to have protein supplements. These are meant to close the gap between what you can consume and what your body needs. It comes down to balance—just like everything else in life. Whether you’re working out too much, staying up late regularly, or spending too much time perusing BonusFinder in Canada to find casino deals, it’s all about finding that middle ground where you’re not overdoing it.
If you decide protein supplements are right for you, protein powder is usually a good option. The powder comes in various flavors and can be mixed with water, shakes, a smoothie, or any other beverage. Just make sure you read the directions carefully and use the correct amount.
Signs of Too Much and Too Little Protein
Tracking the exact grams of protein you consume daily is a task and one you may not feel like doing. This is why it’s important to also know the signs of too much and too little protein. Both are equally harmful, so achieving balance should always be the goal.
Some signs of too little protein include:
● Skin changes
● Hair changes
● Loss of muscle mass
● Swelling
● Weakness
● Hunger
● Mood changes
● Anemia
● Low immune system
On the flip side, some signs may indicate you’re consuming too much protein:
● Nausea
● Diarrhea
● Dehydration
● Fatigue
● Digestive issues
● Frequent urination
● Weight gain
● Constipation
Be advised that any of these warning signs can also signal other health issues, so it is always best to speak to your doctor if you have concerns or questions. Your doctor may even want to do some blood tests to get a better picture of what’s going on.
Use a Health App to Track Protein Intake
The good news is that if you want to track your protein intake, there are several health apps you can use. These are meant to make things simple and quick, which will encourage you to stick with it.
Generally speaking, the apps allow you to track food intake and calories. Protein is just one of the metrics that can be inputted. For that reason, these apps are great if you’re trying to lose weight, gain weight, stick to a certain type of diet, cut down on sodium, and so forth.
When browsing through the options, ask yourself what your main goals are and then choose an app that best aligns with the goal. A few of the more popular health apps include Calorie Counter – MyNetDiary, MyFitnessPal, Noom, Lifesum, WeightWatchers, Protein Tracker, and MyPlate.
Protein Plays a Huge Role in Overall Health and Wellness
There are so many things that go into being healthy, and protein intake is certainly high on the list. Protein helps to build and repair muscles in your body, supplies you with energy, is necessary to your body’s physiological functions, and so much more. Aiming to balance your protein intake is a fabulous goal and one that will benefit your overall health and wellness. The tips highlighted here will help ensure you don’t eat too much or too little.
