Protein has been the hot topic on everyone's lips in the fitness and wellness industry, and although many people are aware that protein is needed for a well balanced and nutritious diet, did you know that there is a certain amount needed in order to reap the benefits? And that amount varies from person to person? There are even tale-tell signs to watch out for that could be your body’s way of letting you know that you aren’t consuming enough.
Here are 5 signs that you aren’t consuming enough protein.
1. Sleep Trouble
When it comes to getting a good night’s sleep, amino acids, which are found in different sources of protein, are essential. These amino acids are critical for serotonin production, a hormone that is converted into melatonin and necessary for better sleep. Increase your protein intake with our delicious Deluxe Chocolate or Vanilla Bean protein and watch your sleep improve.
2. Feeling Hungry
Do you often feel hungry shortly after eating a meal? This could be a sign that you need to add more protein. Protein increases the production of hormones that signal fullness and reduces the level of hormones that stimulate hunger.
FWD FORM Tip: Blend our Deluxe Chocolate Lean Vegan Protein with your choice of milk or water, banana and nut butter for a quick snack to keep you feeling full in-between meals (also helps with that 3pm slump!)
3. Brain Fog
Neurotransmitters such as serotonin and dopamine are all made up of protein. When there is a lack of protein, this can lead to low mood, poor concentration and reduced mental alertness.
One of the key ingredients in our Lean Vegan Protein is Fulvic Minerals (Cell Charge™): an organic, vegan and highly concentrated micronutrient concentrate that delivers the essential nutrients your cells need to function optimally, everyday.
4. Slow Recovery
If you find that you are taking longer to recover from your gym sessions, you might need to increase your protein intake. Protein is an essential nutrient for repairing and building muscles, so if you’re not getting enough, your body will take longer to recover in between gym sessions, which means you won't be able to train at your best. Try consuming protein within 30 minutes of your workout to hit your protein goals and optimise repair of the muscles.
FWD FORM Tip: Pack a curved bottom shaker bottle with protein in your gym bag so you can consume straight after your workout.
5. Brittle Hair and Nails
Because protein is an essential part of your hair and nails, when you aren’t getting enough, your hair can become softer and your nails more brittle. Your body shuts down hair growth in order to preserve its protein stores.
So how much protein should I be consuming?
Protein needs differ from person to person based on individual goals, activity levels, body composition and age. The Australian Institute of Sport suggests the following for protein intake:
Daily requirements for protein are increased due to a regular commitment to exercise and to support the synthesis of new proteins that accompanies the adaptive response to each workout or event. Indeed, the protein targets for athletes in heavy training are in the range of 1.2-1.6 g/kg body mass daily, which is up to double the amount recommended for sedentary populations.
These recommendations apply equally to endurance, team and strength/power athletes since high level exercise promotes a specific increase in different proteins according to the stimulus of the exercise session.
Protein targets are now set-in terms of the spread of protein over the day rather than the total protein target, since optimal protein synthesis occurs for at least 24 hours after exercise. Athletes are encouraged to include a small serve of protein rich foods at 3-5 eating occasions each day. For example, three main meals, a post-training snack (perfect time to consume a protein shake!) and a pre-bed or mid-meal snack. Targets of 0.3-0.4 g/kg typically equate to 15-30 g of protein at each meal or snack.
The highest recommendations for protein (1.6-2.4 g/kg body mass daily) are targeted to athletes who are undertaking weight loss programs. Such athletes usually desire to achieve “high quality weight loss” in which they reduce fat mass but retain muscle mass.
Each serving of FWD FORM Lean Vegan Protein has 23g of protein so you can rest assured that you’ll be hitting those protein goals and gains, all while supporting your over health and well-being at the same time.