A constant supply of protein keeps a variety of bodily functions going. Proteins are not like carbohydrates, which are stored in the body as fat or other nutrients that the body makes from various food sources. The only place protein is stored is in muscle tissue and in almost every cell in your body. If your protein levels are too low, your body will steal these essential amino acids from the very muscles and tissues you’re trying to build.
In addition to loss of muscle mass, other symptoms of too little protein in the diet include fatigue and a general feeling of lethargy. This weakened state can compromise both your mental and physical abilities and your overall performance will suffer. A regular supply of protein, with each meal, helps supply the amino acid building blocks to support the growth of muscle and connective tissue. These are essential elements to maintain the motor functions of the body.
Beyond its contribution to physical strength, protein helps regulate hormones and blood sugar. The result is increased mental focus and a greater ability to bounce back from stress. One such stress is fluid loss due to physical activity. If you consume enough fluids, protein helps ensure that fluids reach all the necessary parts of the body to keep it functioning. Proteins also help ensure that cells don’t retain too much fluid. Maintaining fluid levels supports nerve function that helps regulate the body and control things like muscle contraction.
Because your body uses the protein you eat, it must maintain a constant supply. This means that it doesn’t help to load up on protein at breakfast and then avoid it for the rest of the day. Too much protein in one sitting is more than your body can absorb and will pass. Then, by mid-afternoon, you’ll start to feel the fatigue as your body begins to steal amino acids from your muscles.
If you get to that point, the best solution is to eat a handful of raw almonds or walnuts, or a slice of cheese. Stay away from that candy bar in the vending machine. All that sugar plus fatigue will cause an insulin rush and make your fatigue worse. Then the insulin will make you feel hungry and you will be challenged to maintain a healthy diet at dinner time. Similarly, if you exercise during the day; be sure to eat some protein shortly after the session is over. This will help restore protein in your muscles, keep your hormones in balance, and help rehydrate your body while you drink water.
Whole-grain sources of protein are found in many animal foods, including fish, beef, lamb, chicken, and eggs. A wholesome source of protein is one that includes many of the essential amino acids needed by the body. Also, dairy products such as yogurt, cheese, and whey protein are good sources of whole protein. Yogurt and some cheeses have the added benefit of providing much-needed beneficial bacteria to aid in digestion and support the immune system. If you prefer plant-based protein, legumes and a variety of nuts and seeds are good sources. These foods also add fiber to your system and can reduce protein absorption, so make a habit of adding sunflower seeds, almonds, and other protein snacks to your regular diet.
