How To Check Protein Deficiency

Proteins perform an enormous number of tasks in the body. They are primarily responsible for building and maintaining the body cells and ensure that our muscles function and remain flexible. A protein deficiency would not only be fatal for athletes. The first sign of a protein deficit in the body is pronounced muscle weakness: people feel constantly sluggish and limp.

Since hair consists of 97 percent creatine, a protein, a thinning of the hair up to definite hair loss can indicate a protein deficiency.

Further indications: dry skin and brittle nails, sleep disorders, increased susceptibility to infections, growth disorders or fatty liver. Constant cravings can also be a symptom, after all, the blood sugar level is mainly kept in balance by proteins.

Other important protein facts

  • Proteins normally ensure that the water stays in the vascular cells. A real protein deficiency (technical term: marasmus) manifests itself in excessive storage of water and in a spherical hunger stomach.
  • To put your mind at ease: We hardly ever have a real protein deficiency. Provided, of course, that you are not anorexic and have a balanced diet.
  • Our usual mixed diet contains on average around 100 grams of protein per day. So we tend to eat a little more than too little protein. Recommendation of the German Nutrition Society: An adult of normal weight needs 0.8 grams of protein per day for every kilogram of body weight. Children and adolescents a little more – 0.9 grams per kilo of body weight. And competitive athletes in particular have a higher protein requirement.
     

Protein foods

  • Eggs
  • fish
  • flesh
  • Legumes (soy, rapeseed, lupins, beans, peas, corn, lentils)
  • Dairy products (cheese, quark)
  • nuts

Tip: occasionally eat pineapple and papaya, the enzymes they contain can break down proteins and help the body absorb protein.Myth: Animal protein is more important than vegetables. That is not right. The value of vegetable proteins can be increased by a sensible combination of foods. B. Potato and egg, potatoes and milk, grain and milk, or grain plus legumes.

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