Protein is a vital macronutrient that’s essential for many functions in the human body. Around 10% of your daily calories should come from protein. For the average woman, about 45 grams of protein is sufficient. For the average man, about 65 grams of protein is sufficient. Athletes need about twice as much protein as the average person.
When your body lacks adequate amounts of protein, expect many health problems. Many people do not associate health issues with a lack of protein, but it certainly can be the culprit. As a building block for muscle, bone, cartilage, and skin, protein helps with growth and development, especially in children, teens, and elderly people.
Where Does Protein Come From?
Protein is most commonly found in meats, poultry, and eggs, but can also be found in plant-based options like beans, legumes, tofu, and nuts. Each source of protein offers a unique benefit and contributes to a balanced diet. For example, animal proteins are typically complete, so they contain all essential amino acids. Plant proteins, however, generally require adding more variety to your diet to ensure you get the full spectrum of amino acids.
Signs You Aren’t Getting Enough Protein
Common signs and symptoms that you aren’t getting enough protein:
- Swelling: Known as edema, swelling, particularly of the abdomen, legs, feet, and hands, can occur if you do not get enough protein in your diet. Proteins help circulate your blood and keep fluid from building in tissues.
- Fatigue: If you find yourself fatigued and weak, you may need to increase your protein intake. A lack of protein can result in loss of muscle mass, which reduces your strength and slows your metabolism. This results in fatigue and weakness.
- Hunger: Protein fuels your body. It is a necessary source of calories the body depends on to maintain its strength. If you find yourself hungry even after meals, you may need to increase your protein intake.
- Mood Changes: Neurotransmitters in the brand need amino acids to function. Amino acids are the building blocks of protein. When you do not consume enough protein, it can impact the way your brain works. A lack of protein in your diet may lead to a lack of dopamine and serotonin in your brain.
The good news is that increasing protein intake is fairly simple, even for vegetarians and other non-meat-eaters.
Easy Ways to Increase Your Protein Intake
Incorporate one or more of the ideas below into your routine if you need to increase your protein intake. These ideas allow you to make simple adjustments that equal big rewards for your health. Whether you feel sluggish, experience the signs and symptoms of low protein listed above, are an athlete, or simply want to ensure you give your body what it needs, these ideas can benefit you tremendously.
1.   Cheese, Please
Maybe cheese-loving mice are onto something. Cheese is an excellent source of protein and with its numerous varieties and flavors, a snack you will never get tired of eating. A 1-ounce serving of cheddar cheese contains a whopping 7 grams of protein, while the same size of Feta cheese contains 21 grams of protein. Cheese, please!
2. A Breakfast of Champions
Save the bowl of Wheaties for Mike, and choose eggs to score a breakfast of champtions. Three large eggs offer 19 grams of protein. This delicious start to the day is tasty and gives you physical and brain fuel to perform your best, whether you’re headed into the office out for a day with the kids, or tending to other important tasks.
3. Experience The Indulgence of a Protein Bar
Known for rich flavors coated in tasty chocolate, Built bars taste more like a guilty pleasure than a healthy protein bar. This snack is perfect for kids, picky eaters, and anyone looking for a boost of protein. Each bar is gluten-free and packed with 17 grams of protein. The bars fit inside your bookbag, making them the perfect on-the-go companion.
4. Go Greek
Greek mythology has strongly influenced Western culture. Nowadays, even yogurt has won over our hearts! Greek yogurt is a high-protein, delicious food you can enjoy during breakfast, for lunch, or as a snack. Available in flavors like strawberry, blueberry, and vanilla, Greek yogurt offers approximately 10 grams of protein per 3.5-ounce serving. Other benefits of Greek yogurt ensure you are healthy and at your best.
5. Add Protein to Your Smoothie
A delicious fruit smoothie is loaded with fruits or vegetables -or sometimes, both, but does very little in the way of protein. Get your protein on by adding a scoop of protein powder to your smoothie. Several types of protein powders make it easy to transition and enjoy a little more with each sip of smoothie.
6. Include Protein With Each Meal
Include a source (or two) of protein with every meal. Morning, noon, and night, you need protein to refuel your energy, muscle mass, and brain power. By eating protein with every meal, you can significantly increase the amount of protein in your diet and reduce the risk of protein deficiency.
Sources of protein you can include in your meals include:
- Fish
- Chicken
- Hamburger
- Steak
- Eggs
- Tofu
- Peanut butter
7. Add Whole Grains to Your Diet
Whole grains offer many health benefits, thanks to their inclusion of important nutrients like vitamins, minerals, antioxidants, and fiber. Eating the right whole grains may even boost your protein intake. Quinoa, for example, is an excellent source of whole grains that are rich in protein, offering 8 grams per cup.
The Bottom Line
Ensuring you get adequate amounts of protein each day is the best way to maintain strength, endurance, and overall good health. When you want to look and feel your best, protein is the answer. Incorporate the ideas above into your agenda to ensure you supply your body with adequate amounts of protein that it needs.  These ideas make getting more protein easy and simple!