Adjusting your daily protein intake can help you reach your weight and fitness goals, but many people make common mistakes that can hinder the benefits. Protein is a vital part of a well-balanced diet, assisting with organ function and muscle growth and maintenance. Learning about protein can sometimes feel overwhelming, leading to errors that can affect one’s health and fitness goals.
Registered dietitian Maddie Pasquariello, MS, RDN, states, “Protein is involved in regulating organ systems, maintaining immunity and metabolism, ensuring proper function of hormones and neurotransmitters, and more.” A 2020 review suggested that a high-protein diet could be a safe and effective tool for weight loss, obesity prevention, and lowering obesity-related illness risks. Thus, consuming the right amount and type of protein is essential.
Here are six common mistakes people make when modifying their protein intake:
1. Consuming Too Little Protein
Your protein needs vary based on factors like weight, height, and activity level. Generally, multiply your body weight by 0.55 to 0.72 to find your daily protein needs. Signs of insufficient protein intake include frequent snacking, cravings, weakness, mood difficulties, frequent sickness, and brittle hair and nails.
2. Consuming Too Much Protein
High-protein diets are usually safe, but it’s possible to overdo it. Signs you might be consuming too much protein include constipation, dehydration, kidney strain, and weight gain. Consulting with a dietitian can help determine your protein needs effectively.
3. Not Spacing Out Protein Intake
It’s essential to spread your protein intake throughout the day. Aim for 20 to 30 grams of protein per meal to keep your energy steady and help with muscle repair.
4. Forgetting Protein Quality
Focusing on quality proteins is essential. Lean meats, seafood, dairy, and plant-based proteins are healthier options compared to processed or red meats, which are linked to health risks.
5. Ignoring Plant Proteins
Plant-based proteins like beans and tofu are rich in vitamins and minerals. Variety is key to meeting protein needs, particularly for vegans or vegetarians.
6. Eating the Same Protein Every Day
Diversity in protein sources is important for getting all essential amino acids. Experimenting with new proteins can enhance your meals and nutritional intake.
In conclusion, being mindful and strategic about protein consumption can help you avoid common pitfalls. A registered dietitian can assist you in meeting your protein needs while enjoying a balanced diet.
Source: Healthline
