3 Signs You Need More Protein in Your Diet

Protein isn’t just the building block of muscles; it's the cornerstone of a healthy diet, one that fuels hard training in the gym and an active lifestyle outside of it.

While the popularity of higher protein diets has surged due to their recognized benefits , many are still unclear about how much protein they need. I’m here to help clear that confusion. Below are a trio of red flags your body is waving in front of you signaling that it’s time to up your protein intake.

1. You’re Not Recovering After Workouts

If you find yourself consistently sore and fatigued for days after a rigorous workout, this could be a signal that your protein intake is insufficient. Protein is critical for muscle repair and recovery. Ideally, aim to consume 30-40 grams of protein surrounding your workout sessions. A great way to do this is with a protein powder like Pro JYM . In powder form, the multiple protein types (namely, whey and casein) will be absorbed by the muscles at optimal rates.

Moreover, aim to get 1 to 1.5 grams of protein per pound of body weight throughout the day. For someone weighing 200 pounds, this amounts to 200-300 grams of protein daily.

2. You Frequently Get Sick

Your immune system relies heavily on protein. It particularly needs the essential amino acid glutamine, which is only available through your diet. A lack of sufficient protein means insufficient glutamine, weakening your immune defenses.

If you aren’t physically active, around 0.5 grams of protein per pound of body weight might suffice as adequate amount. However, I don’t recommend for anyone to be sedentary. Stay active and exercise regularly, in which case you’ll want to stick to my 1-1.5-gram per pound recommendation for daily protein intake.

3. You’re Over 40 Years Old

Research indicates that individuals over 40 need more protein to build muscle compared to their younger counterparts. This increased need may be linked to the decreased activity of enzymes involved in muscle protein synthesis.

If you're over 40, consider consuming about 50-60 grams of protein around your workouts and aim for the top end of the 1-1.5-gram per pound protein range per day — and possibly up to 2.0 grams per pound. Yes, that’s a lot of protein (up to 400 grams per day for a 200-pound individual), but your body may very well need it to functional optimally.

The Easiest Way to Get More Protein

A straightforward way to increase your protein intake is by incorporating protein shakes into your diet. For instance, my Pro JYM protein powder offers a high-quality blend that supports both muscle recovery and growth. It’s a simple and tasty option to help meet your protein needs. Plant JYM and Iso JYM are other great options at all times of day.

Adjusting your diet to ensure adequate protein can significantly impact your recovery, immunity, and muscle maintenance — especially as you age. Listen to your body's signals and adjust accordingly to maintain optimal health and performance.

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