Halaman

    Social Items

1. HIGH CHOLESTEROL

High cholesterol isn’t just caused by eating fatty foods, it’s the result of increased inflammation, hormonal imbalances and highly processed diets. If you tend to replace protein foods with sugary snacks, refined carbs and packaged foods, your bad cholesterol can start to rise as your liver and cells process fats less efficiently.


8 Common Signs Your Diet Is Lacking Protein
8 Common Signs Your Diet Is Lacking Protein

2. ANXIETY

Amino acids are the building blocks for neurotransmitters, which control your mood. Proteins help the brain synthesise hormones like dopamine and serotonin that help bring on positive feelings like
calm, excitement and positivity.

3. FATIGUE

With protein vital to maintaining muscle and strength, it has a profound affect on your energy and motivation. A low-protein diet can result in muscle wasting and fatigue.

4. POOR SLEEP 

Poor sleep can sometimes be linked to unstable blood-sugar levels. Protein slows down the absorption of sugar during a meal so minimises any high blood sugar spikes carrying over into the night. Eating foods with protein at dinner can help with tryptophan and serotonin production, which can facilitate a good night's sleep.

5. POOR CONCENTRATION

Protein is needed to support many aspects of healthy neurological functioning. Poor concentration and trouble learning new information can be signs that you’re low in neurotransmitters including dopamine, epinephrine, norepinephrine, and serotonin. These neurotransmitters are synthesised in the brain using amino acids, and studies show that balanced diets with enough protein can boost mental performance.

6. DIGESTIVE ISSUES

Many digestive functions are greatly affected by amino acid intake. If your body feels fatigued due to protein deficiency; enzyme production and muscle contractions in your GI tract and digestion will suffer.

7. WEIGHT GAIN

Protein-rich foods increase satiety to a greater extent than carbohydrates or fats do. It is for this reason that they make for great snacks to avoid overeating. They also help stabilise your blood-sugar
levels, allow you to retain more muscle and can reduce cravings. A diet lacking in protein with an increased carbohydrate levels may lead to sustained weight gain.

8. IRREGULAR MENSTRUAL CYCLE

One of the most common reasons women suffer from irregular periods and infertility is the condition known as polycystic ovary syndrome (PCOS). Two major risk factors for PCOS are obesity and diabetes with insulin resistance affecting many women with PCOS. Low-protein, high-carb diets will contribute to insulin resistance, inflammation and weight gain that disrupts the hormonal balances required to sustain a regular menstrual cycle.


WHAT ' S YOUR PROTEIN NUMBER?

“Different experts may offer differing answers, but they will all agree that it depends on your level of physical activity, gender and age,” says Rhiannon. 

As a very rough measure though, try this simple calculation…


  • Men who work out for 45 minutes three to five days a week need about 0.45 gram per pound. So an 82kg guy who works out regularly needs about 80 grams of protein a day as a minimum.
  • Women who work out for 45 minutes three to five days a week need 0.35 gram per pound. For a 64Kg woman, that translates to nearly 50 grams of protein daily as a minimum.

The best tip for optimal health, regardless of your goal, is to distribute your protein intake evenly throughout the day. Grazing on protein as opposed to packing it all into one meal boosts protein synthesis by 25% and our muscles grow through protein synthesis, which is one of our most fundamental biological processes.




We put your protein conundrums to Harley Street nutritionist Rhiannon Lambert...

Should I rely on shakes as a regular source of protein? 

 Mike, Cheshire Protein powder should only ever be seen as a supplement to your diet. This is really important to understand because no protein powder offers the variety of nutrients whole foods do. They should never be seen as meal replacements, use them to increase your intake throughout the day.

My seven-year-old son has decided to become vegetarian – how can I make sure he’s getting the right nutrition for healthy growth and development? 

 Carol, Aberdeen Include fortified foods in his diet, especially those enriched with calcium, vitamin D and vitamin B12. To enhance the absorption of iron and zinc try fermenting, sprouting foods and always have iron with a source of vitamin C. Aim for balanced family meals benefitting from protein, carbs, vegetables and a portion of healthy fat.

What high-protein snacks can I turn to throughout the day?

 Joy, Swansea Try hummus and crudités, some trail mix, edamame beans or a protein smoothie.


8 Common Signs Your Diet Is Lacking Protein

1. HIGH CHOLESTEROL

High cholesterol isn’t just caused by eating fatty foods, it’s the result of increased inflammation, hormonal imbalances and highly processed diets. If you tend to replace protein foods with sugary snacks, refined carbs and packaged foods, your bad cholesterol can start to rise as your liver and cells process fats less efficiently.


8 Common Signs Your Diet Is Lacking Protein
8 Common Signs Your Diet Is Lacking Protein

2. ANXIETY

Amino acids are the building blocks for neurotransmitters, which control your mood. Proteins help the brain synthesise hormones like dopamine and serotonin that help bring on positive feelings like
calm, excitement and positivity.

3. FATIGUE

With protein vital to maintaining muscle and strength, it has a profound affect on your energy and motivation. A low-protein diet can result in muscle wasting and fatigue.

4. POOR SLEEP 

Poor sleep can sometimes be linked to unstable blood-sugar levels. Protein slows down the absorption of sugar during a meal so minimises any high blood sugar spikes carrying over into the night. Eating foods with protein at dinner can help with tryptophan and serotonin production, which can facilitate a good night's sleep.

5. POOR CONCENTRATION

Protein is needed to support many aspects of healthy neurological functioning. Poor concentration and trouble learning new information can be signs that you’re low in neurotransmitters including dopamine, epinephrine, norepinephrine, and serotonin. These neurotransmitters are synthesised in the brain using amino acids, and studies show that balanced diets with enough protein can boost mental performance.

6. DIGESTIVE ISSUES

Many digestive functions are greatly affected by amino acid intake. If your body feels fatigued due to protein deficiency; enzyme production and muscle contractions in your GI tract and digestion will suffer.

7. WEIGHT GAIN

Protein-rich foods increase satiety to a greater extent than carbohydrates or fats do. It is for this reason that they make for great snacks to avoid overeating. They also help stabilise your blood-sugar
levels, allow you to retain more muscle and can reduce cravings. A diet lacking in protein with an increased carbohydrate levels may lead to sustained weight gain.

8. IRREGULAR MENSTRUAL CYCLE

One of the most common reasons women suffer from irregular periods and infertility is the condition known as polycystic ovary syndrome (PCOS). Two major risk factors for PCOS are obesity and diabetes with insulin resistance affecting many women with PCOS. Low-protein, high-carb diets will contribute to insulin resistance, inflammation and weight gain that disrupts the hormonal balances required to sustain a regular menstrual cycle.


WHAT ' S YOUR PROTEIN NUMBER?

“Different experts may offer differing answers, but they will all agree that it depends on your level of physical activity, gender and age,” says Rhiannon. 

As a very rough measure though, try this simple calculation…


  • Men who work out for 45 minutes three to five days a week need about 0.45 gram per pound. So an 82kg guy who works out regularly needs about 80 grams of protein a day as a minimum.
  • Women who work out for 45 minutes three to five days a week need 0.35 gram per pound. For a 64Kg woman, that translates to nearly 50 grams of protein daily as a minimum.

The best tip for optimal health, regardless of your goal, is to distribute your protein intake evenly throughout the day. Grazing on protein as opposed to packing it all into one meal boosts protein synthesis by 25% and our muscles grow through protein synthesis, which is one of our most fundamental biological processes.




We put your protein conundrums to Harley Street nutritionist Rhiannon Lambert...

Should I rely on shakes as a regular source of protein? 

 Mike, Cheshire Protein powder should only ever be seen as a supplement to your diet. This is really important to understand because no protein powder offers the variety of nutrients whole foods do. They should never be seen as meal replacements, use them to increase your intake throughout the day.

My seven-year-old son has decided to become vegetarian – how can I make sure he’s getting the right nutrition for healthy growth and development? 

 Carol, Aberdeen Include fortified foods in his diet, especially those enriched with calcium, vitamin D and vitamin B12. To enhance the absorption of iron and zinc try fermenting, sprouting foods and always have iron with a source of vitamin C. Aim for balanced family meals benefitting from protein, carbs, vegetables and a portion of healthy fat.

What high-protein snacks can I turn to throughout the day?

 Joy, Swansea Try hummus and crudités, some trail mix, edamame beans or a protein smoothie.


Blog

Tidak ada komentar