The Surprising Reason You're Feeling Tired & What To Do About It
Posted on 2024-05-25 | mindbodygreen.com
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This ad is displayed using third party content and we do not control its accessibility features.Integrative HealthNot Eating Enough Protein? It Could Be Hurting Your Energy Levels
Author: Molly Knudsen, M.S., RDNMay 25, 2024Registered Dietitian NutritionistBy Molly Knudsen, M.S., RDNRegistered Dietitian NutritionistMolly Knudsen, M.S., RDN is a Registered Dietician Nutritionist with a bachelor’s degree in nutrition from Texas Christian University and a master’s in nutrition interventions, communication, and behavior change from Tufts University. She lives in Newport Beach, California, and enjoys connecting people to the food they eat and how it influences health and wellbeing.Image by Julia Volk / StocksyMay 25, 2024Are you feeling tired, run-down, or drained? Trying to pinpoint the exact cause behind those feelings may feel just as fatiguing. Yes, sleep and hydration should be the first two things you look at and evaluate, but if those habits are buttoned up, then it’s time to look elsewhere.
One surprising culprit behind your tiredness that may not be on your radar is your protein intake.
Not eating enough protein (and most people need a minimum of 100 grams a day) can result in lackluster energy levels. Here’s why and what you can do to up your intake.
5 reasons why low protein intake hurts your energy levels
The amino acids protein-rich foods provide are used for numerous purposes within the body. So under-consuming this vital macronutrient has a snowballing effect.
How to easily bump up your protein intake
grass-fed whey protein isolate+
25 grams of clean protein to support lean muscle mass*If you think you may be falling short on your protein needs, don’t fret. It’s easier to increase your intake than you may think (no, you don’t have to pound chicken breast at every meal).
The first solution is to increase the portion size of the protein-rich foods you’re already eating. This includes foods like meat, poultry, seafood, dairy, eggs, legumes, lentils etc., and may be as simple as scooping a spoonful more of ground beef into a taco.
You can also choose higher-protein options for some of your favorite foods. If you love pasta, try choosing a lentil or chickpea pasta instead. Or cook rice in bone broth instead of water.
And lastly, you can always rely on a high-quality protein powder. By high-quality, we mean one with a hefty dose of protein in a form your body can easily absorb and use. And whey takes the cake here.
mindbodygreen’s grass-fed whey protein isolate+ ups the game even more by providing 25 grams of protein per serving with no artificial sweeteners, stevia, or flavors. It’s the cleanest, flavored protein you can find: just whey plus Himalayan pink salt, cinnamon, monk fruit, and vanilla or cocoa (all organic). It’s perfect for breakfast or a snack (these are our favorite recipes with it).
Editor's note
This is what I leaned on to help me reach my 100-gram-a-day protein goal. It’s so good, and it’s an easy way to add a lot of protein to notoriously low-protein meals like oatmeal or smoothies.The takeaway
There are definitely a lot of reasons for your low energy levels, but there’s a good chance inadequate protein intake may be one of them.
So make sure you’re including enough high-quality proteins in each meal and snack throughout the day.
Check out this high-protein sample meal plan if you need more inspiration.
If you are pregnant, breastfeeding, or taking medications, consult with your doctor before starting a supplement routine. It is always optimal to consult with a health care provider when considering what supplements are right for you.