The signs of a protein deficiency are important to know if you’re working towards health and fitness goals. Brittle nails, stress fractures, weakness, and a chronic cold can all be the result of not enough protein in your diet, which can put a strain on your workout plan and be a detriment to your healthy lifestyle. While you may not think this is an issue that applies to you, a new study published by Medical News Today warns that North American adults are not consuming enough protein on a daily basis.
According to the study, as we age, changes in appetite and activity levels affect caloric intake, and therefore the amount of vital nutrients we consume. The research found that of those surveyed, 46% of adults were not consuming the recommended amount of protein needed in a day–this is the base level needed for the maintenance of healthy body processes, and does not take into account the increased need for protein when exercising.
Protein is a vital component to effective exercise, as protein helps to repair and rebuild muscle tissue after a workout. Without this, the structural damage done to the muscles can be both painful, and ineffective towards your long term fitness goals. Depending on your activity level, the average active person should consume between 1.2-1.7 grams of protein per kg of body weight per day to reap the benefits of a workout.