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"It's not what you eat! It's about what you absorb!"

Hello Fitlifers!

Where do we get protein? And how much protein do we need every day?

Protein is an important aspect of our body that we need to maintain. In fact, hair and nails are mostly made of protein. Your body uses it to build and repair tissue.

Here's a very easy process in order to know the amount of protein that you need every single day!

• Take your weight in pounds.
• Divide it by two to get the kilogram equivalent - this is the amount of protein you need per day.
• Divide that number into your three meals and two snacks!

For example, if you weigh 100 pounds, you would need about 50 kilograms of protein per day. If you weight 170 lbs, you would need to have about 85 kg of protein per day. Divide this amount of protein across your meals.

If your diet is lacking in protein, your body tend to utilize the protein stored in your body tissues. It's so important to know whether you are protein deficient.

6 Warning Signs of Protein Deficiency:

1. Puffy Cheeks

Puffy cheeks actually highlight a protein-carbohydrate imbalance. Puffy cheeks are actually a result of swollen salivary glands (parotid glands).

2. Swollen Eyes

Swollen eyes can be annoying because it can be itchy, can lead to dark circles and even eye floaters.

3. Swollen Hands

Aside from the face, swelling can also extend to other areas in the body. The explanation to this is quite simple.

In the first instance, you might think that muscle performance is the only thing affected when you are protein-deficient. But this is not the case. It extends to the appearance and sizes of the muscles as well. Why?

If your body cannot find the protein that it needs from your diet, it sources out the protein from other areas in the body. And the proteins are founds in muscular linings, not in fats. That is why your hands can get swollen because the body utilizes the protein found in the tissues in the area.

As a result is edema, which is the collection of fluid under the skin. Protein has a crucial role in maintaining the water balance in the body, and without it, the body may store water improperly.

4. Thinning Hair

While genetics can be an important factor to consider in the thinning of hair, protein deficiency can also be a reason for this. They say that hair and nails are important points to note whether you are protein-deficient. When your hair start to split or fall, it's time to recheck whether you're getting enough protein from your diet.

5. Brain Fog/Lethargic

Protein deficiency can also affect our overall state. This can also be an offshoot result of low energy, inability to handle stress well and moodiness, which are signs of lack of protein. Protein is there to stabilize the sugar levels that we have in our body. I

6. Dry/Flaky Skin

Lack of protein causes the skin to dry and break out in rashes. Consequently, the skin becomes more prone to sunburns.

You can use the health and fitness app, MyFitnessPal. When you log into it, you can take a look at the protein intake that you have, carbohydrates, fat content, including the nutritional content.

A protein-rich diet can do a lot to solve a problem on protein deficiency. If you are protein deficient, you need to aim for a 40-30-30 body component division - 40% of protein, 30% carbohydrate and 30% fat. Fitlifer, there are a lot of healthy protein sources out there in the market. Some of our favorites our beans, nuts, grains, quinoa, and even vegetables like spinach and broccoli.

Remember, we're in this together...

Drew

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