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What\u2019s found in each cell of your body, builds your bones, maintains your muscles, and keeps your skin looking fine? Dietary protein<\/a>. It\u2019s vitally important to consume enough of this good stuff every single day.<\/p>\n Why is protein so important? Protein<\/a> is a macronutrient<\/a> that creates the enzymes that act as fuel for essential chemical functions in your body. It also powers hemoglobin, which carries oxygen through your blood. On top of that, recent research<\/a> has shown that protein can help boost endurance during strenuous exercise.<\/strong><\/p>\n \u201cProtein is a building block of every cell in the body,\u201d says Marisa Moore, MBA, RDN, LD<\/a>, a registered dietitian nutritionist in Atlanta. \u201cGetting adequate daily protein is essential for a number of metabolic processes, from hormone creation to tissue growth and development.\u201d<\/p>\n Amino acids<\/a> are the core ingredients that make protein, and they aren\u2019t stored in your body. This is why you need to get sufficient protein from the food you eat. Protein consists of 20 total amino acids<\/a>; your body can make 11 of them (these are considered \u201cnonessential\u201d). The remaining 9 amino acids are considered \u201cessential,\u201d and you only get these through nutrition.<\/p>\n Getting enough protein is a hot TikTok topic<\/a>, but you want to do it in the healthiest way possible. \u201cProtein is not just a buzzword or trend,\u201d says Dawn Jackson Blatner, R.D.N., C.S.S.D<\/a>., a nutritionist in Chicago. \u201cIt’s critical for muscle repair, immune function, and metabolic health.\u201d Read on to learn whether you need to get more, and which protein-rich foods to focus on.<\/p>\n How much protein do you need?<\/strong><\/p>\n The recommended daily allowance (RDA)<\/a> is 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. This means that a woman who\u2019s 50 years old and weighs 140 pounds should aim for at least 43 grams of protein per day.<\/strong> This is just one calculation, though, and it’s the minimum amount needed to prevent a protein deficiency. It\u2019s important to check with your healthcare provider to find out what amount of protein you specifically need<\/a> because you might actually benefit from consuming more than that.<\/strong><\/p>\n \u201cPeople who may need more than the general guidelines include those who are active, for muscle recovery and performance,\u201d says Blatner. She adds that you may also need more protein if you\u2019re 40 or over and have sarcopenia<\/a> (muscle loss); you\u2019re on a weight loss plan, need to feel fuller, and need to maintain your muscle mass; you\u2019re on weight loss medication<\/a>, like GLP-1s<\/a>, to reduce loss of muscle mass; you\u2019re pregnant or breastfeeding; or you\u2019re recovering from an illness, surgery, or injury.<\/p>\n You don\u2019t want to go overboard and eat too much protein, though. A new study<\/a> found that high amounts of protein can cause health issues like kidney damage \u2014 again, play it safe and follow your physician’s advice.<\/p>\n Healthiest high-protein foods? <\/strong><\/p>\n The US Department of Agriculture (USDA) has issued an extensive list<\/a> of protein food sources that you can refer to for their exact protein amounts, which is really handy for meal planning. However, the USDA specifically recommends<\/a> the following groups of high protein foods because they are lean and\/or low-fat:<\/p>\n Meats and poultry: <\/strong>93% lean ground beef, pork loin, skinless chicken breasts, and eggs<\/p>\n<\/li>\n Seafood:<\/strong> salmon, anchovies, and trout (which are all high in omega-3 fatty acids and low in methylmercury)<\/p>\n<\/li>\n Plant-based:<\/strong> legumes, nuts, seeds, and soy products<\/p>\n<\/li>\n<\/ul>\n Signs you need more protein<\/strong><\/p>\n Of course, you can’t truly know if you have a protein deficiency without talking to a health care professional, but these are some signs that your body might need a protein boost.<\/p>\n You eat, but don\u2019t feel full. <\/strong><\/p>\n \u201c<\/strong>Excessive hunger shortly after eating could be a sign that you are not getting enough protein at meals,\u201d explains Moore. \u201cProtein is satiating. You can attest to this if you\u2019ve ever had an omelet or tofu scramble for breakfast versus a pastry.\u201d<\/p>\n Moving around leaves you exhausted.<\/strong><\/p>\n When you lack sufficient protein, \u201cyou feel weak or lose muscle despite exercising,\u201d says Blatner. \u201cProtein supports growth, recovery, and maintenance of muscle, especially after workouts or injury.\u201d Also, your blood sugar can dip after exercise<\/a>, making you tired or weak. \u201cProtein slows down digestion, which can keep blood sugar levels more stable,\u201d Blatner adds.<\/p>\n Your muscles are vanishing<\/strong>.<\/p>\n If you skimp on protein, over time you might notice muscle loss as your body breaks down protein from muscle to carry out other necessary processes,\u201d says Moore. This can lead to symptoms like lack of strength<\/a> and energy as well as problems with mobility. Your metabolism can slow down<\/a> if you lose muscle due to a protein deficiency, too.<\/p>\n You don\u2019t look like yourself.<\/strong><\/p>\n\n