Made up of amino acids that only our diet can provide, proteins are much more difficult to consume in sufficient quantities than we think.
Protein is essential for everyone. And especially as we age due to muscle wasting. They play “a role of construction, reconstruction, repair” of all the cells of the body, explains Séverine Durin, dietician-nutritionist and mental trainer with the Médoucine network. This is why lacking it can have serious consequences on the body.
Concretely, proteins are made up of amino acids. “These elements can only be provided by our diet”specifies the specialist at Journal des Femmes. They are found in animal sources such as meat, fish, eggs and dairy products, which provide “complete proteins”but also in plants, by combining legumes and cereals. Needs vary depending on gender and activity level: for women, the dietician recommends “between 1 g and 1.2 g of protein per kg of body weight”while for men whose muscle mass is naturally greater, the recommendations are more around 1.2 to 1.5 g per kg. A threshold not always easy to reach, especially “when you have accumulated a lot of diets throughout your life”she warns.
Several everyday signals should then alert you. Three especially. The first is hunger: “Being hungry often can be a sign of lack of protein”because “they satisfy you in a fairly lasting way after meals”. Often this hunger is associated with “cravings for sweet snacks” and the feeling “not to last all day”. It’s a constant struggle with food. Second telling sign when you lack protein: “Chronic, general fatigue, even when you sleep well.” The body lacks the raw material to function properly and it feels good.
The third sign affects both the hair, nails and skin. Concretely, when we do not consume enough protein, we observe “brittle hair, weakened nails and a little drier skin”. The lack of protein is even more difficult to bear when you have an active lifestyle. Loss of muscle tone, difficulty stabilizing one’s weight or even “recover less well, especially after sport” are clear signs that should not be overlooked. They are often attributed to stress or lack of sleep, but they can actually point to a protein deficiency.
If several of these signs speak to you, Séverine Durin advises consulting a health professional to rule out a possible pathology, then taking stock with a dietitian. Because beware of preconceived ideas: “in 100 g of meat, there is not 100 g of protein. There are around 20 g of protein.” Dissecting the contents of your plate requires real knowledge of nutrition. But if there is only one rule to remember, it is to “put protein at every meal” : eggs for breakfast, chicken or a lentil-rice mixture for lunch, tofu in the evening, or even small fresh cheeses, as high in protein as skyr, and half as expensive as the latter. This is the best way to avoid being deficient.
