Protein is one of three macronutrients that you need every day to keep your body healthy. Protein is important for maintaining a healthy immune system, repairing and building muscles and for balancing blood sugar to avoid sugar cravings.
Do you know how much protein you need? Well, it actually depends on your activity levels. If you have a sedentary or low activity job, you probably only need about 0.8 – 1.0 grams of protein per kilogram of body weight; however, if you do a lot of strength training and heavy cardio, you may need up to 1.4 grams per kilogram. The more you work your muscles, the more protein you need.
Too much protein can be hard on your liver and especially your kidneys so try not to get too much. Protein takes a lot of resources to break down which can tire out your organs if they have to run through this process all the time.
While protein excess can be harmful, not getting enough protein can be equally as problematic. Some signs of a protein deficiency include:
- Crave protein
- Crave sugar
- Thinning hair
- Weak nails
- Dry skin
- Frequent Illnesses
- Feel weak or tired often
- Brain fog and poor concentration
If you frequently exhibit 3 or more of these signs, you probably need to add more protein to your diet. It’s quite easy to get enough protein without overindulging in unhealthy sources. Some great sources of protein include:
- Salmon or tuna
- Unsweetened, whey- and casein-free protein powder (try Vegan Fermented Proteins)
- Lean poultry
- Grass-fed red meat
- Legumes and beans
- Whole grains
- Organic Kefir
Make sure to include healthy types of protein in each meal and snack – this will help you get enough protein and keep your blood sugar more stable to avoid energy crashes and sugar cravings.
Want to learn more about nutrition and how certain foods can help you? Check out my holistic nutrition page here!