Body is lacking protein: Symptoms and treatment

What is protein and why does the body need it?

Along with carbohydrates and fats, protein is one of the most important nutrients in a balanced diet. The protein consists of 22 amino acids, ten of which are essential, i.e. they have to be ingested through food. The rest can be made by the body itself. These amino acids include:

• lysine
• Tryptohan
• leucine
• Chosen
• histidine
• Isoleucin
• threonine
• phenylalanine
• methionine.

Proteins are the building blocks of the body because they are involved in muscle building and maintenance, part of the hormones, enzymes and stabilizing tissue, the immune system and the organs. Without protein, the body cannot regenerate, form new cells, hair, cartilage, bones, nails, muscles and new tissue, eg after an injury.

Also interesting: That’s how important protein is in the evening before going to bed >>

How much protein do I need per day?

The German Society for Nutrition stipulates 0.8 grams of protein per kilogram of body weight for adults. The DGE recommends 1 gram per kilogram of body weight for people aged 65 and over. However , there is a higher need during a diet to protect against the loss of muscle mass and during strength training to build muscle. So far, around 1.5 – 2.5 g of protein per kilo of body weight has been recommended.

Can I also eat too much protein?
So far, there have been no major studies showing that protein consumption above 2.5 g per kilo body weight causes damage in the body. People with kidney weakness or damage should be careful , as too much protein puts additional strain on the kidneys. Hyperacidity does not result from too much protein either . True hyperacidity (acidosis) results from various disorders of lung function, diabetes when blood sugar levels get out of control, extreme dieting, shock, and poisoning from methanol, glycol and drugs.

Also Read: 7 Protein Myths Busted >>

Recognize protein deficiency by these 7 signs

1. Loss of muscle mass
   If the body is not supplied with sufficient protein, it falls back on the proteins in the muscle tissue. As a result, muscles are broken down, which reduces weight, calorie expenditure decreases and the person concerned becomes weaker.
2. The immune system weakens
   The body needs proteins to form antibodies . If he does not get this, the immune system weakens , so that the body becomes more susceptible to infections.
3. Cravings
   Protein is hard to digest and takes longer for the body to break down, thereby curbing the rise in blood sugar levels. Without enough protein, the blood sugar level fluctuates sharply, which leads to food cravings and often to excess calories and weight gain.
4. Impaired wound healing
   Too little protein slows down wound healing, which means that wounds and also damaged cells are repaired or renewed with a delay.
5. External appearance
   People with a protein deficiency often suffer from hair loss, increased wrinkles, dark circles under the eyes, brittle nails and a sallow complexion. Gum recession is also possible.
6. Mood swings and mental illnesses
   Protein deficiency can cause exhaustion, tiredness, lack of concentration, dissatisfaction and, in the worst case, even cause depression .
7. Swollen eyes and water retention
   If certain proteins are missing in the blood, the water can no longer be held in the blood vessels, which means that it leaks into the surrounding tissue. Edema develops. As a result, the circuit lacks water. Sensors recognize this, after which the body excretes less water. The amount of water in the tissues increases, and edema increases.

What causes this deficiency?

A protein deficiency is caused by:

• Malnutrition and malnutrition, e.g. B. by not having a balanced vegetarian or vegan diet
• Gluten intolerance (celiac disease)
• alcohol and drug abuse
• Liver and kidney diseases
• Disturbed thyroid function
• tuberculosis
• AIDS

The consequences of a protein deficiency

Protein deficiency can have a profoundly negative impact on health and numerous body areas and functions:

• Weakness and reduced resilience
• tendency to fall
• movement restrictions
• Shallow breathing and lack of oxygen
• Increased risk of pneumonia
• immunodeficiency
• development of heart failure
• Damage to the intestinal barrier
• Difficult digestion due to e.g. B. Reduced release of digestive enzymes

How can I fix a protein deficiency?

Both animal and plant-based foods are suitable for meeting protein requirements. However, animal foods have a higher value. This means that the body can, on average, absorb more from animal protein than from plant-based protein.

Also read: These are the 7 best protein suppliers >>

Animal protein sources:

• Meat and fish (ideally organic)
• Quark
• Cream Cheese, Cottage Cheese, Feta
• hard cheese
• yogurt
• milk
• Owner
• Whey protein powder, e.g. B. of ESN and / or casein

Vegetable protein sources:

• nuts
• Together
• cores
• lenses
• beans
• Tofu
• Quinoa
• Amaranth
• oatmeal

But beware!
A trend that is growing is the sale of foods that have extra protein added. Often, however, this is only a fraction of the total nutritional value or not much more than with conventional products. Especially when it comes to animal proteins, you can always use conventional cream cheese or yoghurt. These are usually even cheaper.

High Protein Cooking and Baking – 3 Books We Recommend

1. Cooking and baking with protein powder – 100 recipes
   This book contains 100 delicious recipes for a healthy and protein-rich diet. The recipes range from breakfast and breads to hearty meals and cakes, to brownies, bars and smoothies. Riva Verlag, 19.99 euros .
2. Healthy easy cooking
   Here are 50 delicious and protein-rich recipes that can be easily integrated into everyday life. A colorful mix of exotic country cuisine, grandma’s secret recipe, vegetarian, vegan or with fish and meat. Riva Verlag, 12.99 euros .
3. The Legumes Cookbook
   Try 125 delicious legume recipes. Meals are mostly vegetarian or vegan and are categorized as quick flash recipes or lazy weekend recipes. Independently published, 9.95 euros .

Also interesting: Too much protein – is there the so-called protein shock?

Can you eat too much protein?

Getting enough protein from your diet is important. However, you should not permanently exceed the recommended daily amount. Eating excessive amounts of protein can put a strain on organs such as the kidneys and liver, which are responsible for breaking down amino acids. You can find out which foods are good for the kidneys here >>