1. Builds and Repairs Tissues: Protein is essential for building and repairing muscles, bones, skin, and hair.
2. Produces Enzymes and Hormones: Protein is necessary for producing enzymes, hormones, and other biomolecules that regulate various bodily functions.
3. Maintains Fluid Balance: Protein helps maintain fluid balance by regulating the amount of water in cells.
4. Supports Immune Function: Protein is necessary for the production of antibodies, which help fight off infections.

How Much Protein Do You Need?

1. General Recommendation: The Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight per day.
2. Athletes and Bodybuilders: Athletes and bodybuilders may require more protein to support muscle growth and repair.
3. Individuals with Certain Medical Conditions: Individuals with certain medical conditions, such as kidney disease, may require different protein intake recommendations.

High-Protein Foods

1. Lean Meats: Chicken, turkey, lean beef, and pork.
2. Fish and Seafood: Salmon, tuna, shrimp, lobster, and crab.
3. Eggs: Rich in protein and healthy fats.
4. Dairy Products: Greek yogurt, cottage cheese, and milk.
5. Legumes: Lentils, chickpeas, black beans, and kidney beans.
6. Nuts and Seeds: Almonds, walnuts, chia seeds, and hemp seeds.
7. Tofu and Tempeh: Plant-based protein sources.

Tips to Increase Protein Intake

1. Eat Protein at Every Meal: Include a source of protein at every meal to spread your intake throughout the day.
2. Incorporate Plant-Based Protein Sources: Add plant-based protein sources like legumes, nuts, and seeds to your diet.
3. Try Protein Powder: Consider adding protein powder to your diet, especially after workouts or as a convenient snack.
4. Read Food Labels: Check food labels to ensure you’re getting enough protein from packaged foods.

Signs of Protein Deficiency

1. Muscle Loss: Visible muscle loss or wasting.
2. Fatigue: Persistent fatigue or weakness.
3. Hair Loss: Hair loss or brittle hair.
4. Skin Problems: Skin problems, such as acne or dry skin.
5. Slow Healing: Slow healing of wounds or injuries.

Consulting a Healthcare Professional

1. Determine Your Protein Needs: Consult with a healthcare professional or registered dietitian to determine your individual protein needs.
2. Develop a Personalized Meal Plan: Work with a healthcare professional or registered dietitian to develop a personalized meal plan that meets your protein needs.