7 Silent Signs of Protein Overconsumption
1. What is the role of proteins?
Protein plays an essential role in our diet. They are used to satisfy us, provide energy and strengthen our immune system. "They are made up of amino acids that regenerate muscle tissue. They also produce enzymes and hormones that make the body work properly," says nutritionist Kaleigh McMordie. What are amino acids for? Kaleigh McMordie gives us a short lesson in anatomy. She explains that some amino acids are synthesized by the body, while others, described as essential, come from the diet. Animal proteins, including meat, fish, milk and eggs, provide the nine essential amino acids. Not all nine amino acids contain plant-based proteins: the doses of these are not sufficient. "It's important to diversify protein sources to benefit from all the essential amino acids, especially if you're a vegetarian," she says.
2. How much protein do we need?
The daily dose of protein required depends on several factors, ranging from the frequency of your physical training to the functioning of your digestive system. However, there are scales. As Kaleigh McMordie explains, the recommended intake for adults is between 50 and 62 g per day to compensate for any protein deficiency. Chef Ken Immer relies more on the exact number of grams per day. "However, this approach can be misleading, as it must be calculated according to the specific caloric needs of each. The percentage of calories required from protein ranges from 10 to 35% of all calories total," he adds. He recommends 140 g of protein per day for men, and 110 g for women. This amount exceeds the recommended protein intake standard, but falls within the safety parameters. What happens when you pass them?
3. You're in a bad mood
Waking up in a bad mood could be a sign of protein abuse. "Such excess often leads to a lack of carbohydrates: the brain needs these sugars," says Immer. It is best to react quickly to restore the balance between protein and carbohydrates. You don't have to eat a whole pizza to get back in a good mood. Instead, opt for complex carbohydrates such as those found in fruit, yogurt, whole rice and whole oats. Take inspiration from this list that suggests 13 carbohydrate-rich foods... and good for your health!
4. Your mind lacks clarity
You rely on your coffee to put your ideas back in their place, but your "tangled brain" sensation might indicate an overflow of protein. "Protein overconsumption can confuse the brain because the carbohydrate drop it causes can lead to a decrease in brain mass," explains Immer. According to Kaleigh McMordie, carbohydrates are the main source of energy for the brain. If you don't eat enough, it will become difficult to concentrate.
5. Your hunger makes you lose your mind
Your hunger between meals seems unbearable to you. A nutritionist would describe the sensation as exceeding a few grams of protein. "The lack of carbohydrates causes blood sugar levels to drop: you're lacking in serotonin, the mood-calming neurotransmitter, which makes you irascible," says McMordie. When you feel the irritability mount, she recommends you fall back on a snack like a Greek berry yogurt, a cheese stick with fruit, or hummus and whole wheat crackers. This should help you restore your blood sugar and get back in a good mood.
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