Скачать или смотреть Signs of a protein deficiency and How to increase protein absorption

Signs of a protein deficiency
Common signs that your body is extremely low on protein include:

Brittle hair and nails are often the first sign of deficiency
Feeling weak or hungry, since protein supplies energy and satisfies the appetite
Getting sick often without protein to boost the immune system
Mood changes or trouble thinking due to fluctuating blood sugar and protein’s effect on the brain’s neurotransmitters (which regulate mood)
Muscle weakness, since amino acids are essential for building muscle mass
Stress fractures when bone tissue doesn’t have the protein it needs

How to get more protein

A healthy and balanced diet typically provides all the amino acids your body needs, but that means eating protein with each meal and snack. Complete proteins — which contain all nine essential amino acids in equal amounts — provide the most bang for your buck.

Most complete proteins come from animal sources (beef, poultry, eggs, dairy), but some plant-based proteins are also complete, such as:

Buckwheat
Hempseed
Quinoa
Soy