10 SIGNS YOU NEED MORE PROTEIN IN YOUR DIET

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YOUR BODY MIGHT BE TRYING TO TELL YOU THAT YOU NEED MORE PROTEIN IN YOUR DIET.

That’s why it’s a smart training move, and an overall wise health move, to be able to recognize signs of low-protein symptoms—and address them properly.

Adults need around 0.36 grams of protein per pound of body weight a day, but many nutritionists feel that’s not enough. “Protein is the building block of DNA, and every single part of us has DNA,” says Monica Auslander, a Miami-based dietitian and founder of Essence Nutrition.

And if you’re physically active, you likely need to eat more protein. “Nutritionally, it’s the fuel for thousands of metabolic functions in our body,” says Auslander. “Our cell systems require it to manufacture hormones, enzymes, bone, cartilage, skin, tissue, and blood.”

All the more reason to know the signs of low protein.

10 COMMON LOW-PROTEIN SYMPTOMS

1. YOU DON’T SEE NOTICEABLE GYM GAINS

All of that time in the weight room may be for nothing if you’re not getting enough protein, says Jim White, a registered dietician nutritionist and owner of Jim White Fitness and Nutrition Studios in Virginia Beach. Why? Because when your body starts showing signs of low protein it will break down muscle fiber to get what it needs. It doesn’t matter how many reps you do — without protein in your diet, you won’t build brawn.

2. YOU SPUTTER MID-WORKOUT

“When your muscles don’t have fuel, neither do you,” Auslander says. Plus, protein plays a critical role in how well your body absorbs other vital nutrients, like iron and calcium. When your nutrient tanks are low, your stamina suffers – another of the signs of low protein.

The best protein sources are real foods: dairy, meat, eggs, and the like. If you can get the nutrient that way, do it. If not, start considering your supplement options.

3. YOU FEEL SICK A LOT

If you’ve had to miss a few gym days because you’re under the weather, take a look at your diet. “Protein plays a very important role in the immune system,” White says, adding that it constructs the cells that keep you healthy. “So if you’re not consuming enough, you may frequently fall ill.”

To get more benefit from the protein you eat, add foods that contain leucine – milk, cheese, beef, tuna, chicken, peanuts, soybeans, and eggs are all good sources and will combat the signs of low protein.

4. YOU BATTLE INSOMNIA

Stress isn’t the only thing that can keep you awake at night. If your body thinks it’s starving, it wants you to eat—not sleep. Protein improves the feeling of post-meal satisfaction. Without that feeling, your body may have trouble settling into a deep and restorative resting state, Auslander says. That’s one reason you should consume protein at bedtime.

5. YOUR ATTITUDE SUCKS

Snapped at your significant other or the guy who spelled your name wrong at Starbucks? Irritability is one of the signs of low protein. By mitigating the effect of carbohydrates, slow-digesting protein helps keep your mood stable.

“If your diet doesn’t have enough protein to stop insulin spikes and dips, your personality will definitely be affected,” Auslander says.

6. YOU HAVE TOO MANY INJURIES…

When you don’t get enough protein, your body has a hard time absorbing calcium and that can lead to decreased bone mineral density, White says. Weaker bones increase the chance you’ll hurt yourself when you crank up the treadmill to sprinting speed.

7. AND YOU HEAL SLOWLY

According to White, protein puts you back together. So if you exhibit signs of low protein and suffer a cut, bruise, or scrape, the injury may stick around longer if there isn’t enough tissue-building material present to build new cells and tissue.

8. YOUR SCALP IS SHOWING

If you’re genetically prone to baldness, there’s almost nothing you can do to stop it. But for some of us, sudden hair loss could be a sign of a protein deficiency. “Protein aids in your body’s ability to produce new cells, which means that without enough of it, you may experience thinning hair,” White says.

Well, damn. Pass the whey. And while we’re on the cosmetic stuff, weak nails and dry skin can also signal low protein intake.

9. YOU CRAVE COOKIES

Carbs alone can’t satisfy you, Auslander says. You need protein to feel full, and to signal to your body that you’re supplying it with the food it needs. If your brain is always in scavenger mode, you start to crave all the bad-for-you stuff (ahem, sugar).

10. YOU CAN’T FOCUS

Protein is literal food for thought; without it, the neurotransmitters in your brain can’t function properly. That means you’ll have trouble concentrating, and you’ll probably be easily distracted, White says.

If you have any of these signs of low protein, look for ways to add more protein in your diet. With supermarket shelves full of protein powders, protein bars, and even protein beer – if that’s your thing – it shouldn’t be hard.

Got your protein levels sorted and feeling ready to tackle your next Tough Mudder adventure? Our 2021 season is on-sale now. And you don’t need to wait until 2021 to get your Tough Mudder fix, come and join us on the next Tough Mudder Challenge (our 21-day virtual fitness adventure).

3 IMMUNE BOOSTING FOODS FOR BETTER RECOVERY

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We know that health and well-being are important to Mudder Nation at the best of times. But in the current climate, it’s more important than ever to ensure you’re fueling your body with immune-boosting foods to stay fit and well.

Nutrition is perhaps the single most important thing you can focus on to aid recovery, sleep, and overall wellness which is why it’s so important to maintain a healthy diet. Plus, by eating the right foods to balance your internal body chemistry (think: low inflammation, proper pH levels, sufficient vitamins and minerals… you get the gist) you support your immune system and recovery capabilities.

Want to step up your game and improve your overall health? Look no further than your cupboard or fridge for lemons, apple cider vinegar, and baking soda. By adding these three simple pantry items to your diet, you can reap considerable health benefits. Here’s why.

3 PRO-RECOVERY FOODS TO ADD TO YOUR DIET

LEMONS

Recovery food - Lemons

Lemons are cheap, easy to get and provide a magnitude of health benefits. They are refreshing, nourishing, and packed with vitamins C, B6, A, and E, as well as phosphorus, folate, niacin, thiamin, riboflavin, and calcium. Plus, lemons are rich in magnesium, iron, potassium, and zinc — all commonly depleted within the body during endurance exercise.

PRO TIP: Squeeze half a lemon in some water regularly to boost your vitamin intake.

Be aware that you should not overuse lemons because they are acidic and can cause an upset stomach and problems for your teeth. 1/2 to 1 lemon per day is a sweet spot.

APPLE CIDER VINEGAR

Apple cider vinegar is another cheap, easy-to-get home remedy to promote health. Putting about a teaspoon in eight ounces of water daily can help to maintain blood sugar levels, promote weight loss, and improve health. Although it does not contain dozens of vitamins and minerals, it does have potassium and is low in sodium, both of which are helpful in endurance recovery. Apple cider vinegar also helps reduce inflammation.

PRO TIP: Purchase raw unfiltered apple cider vinegar that contains “the mother,” an active bacterial culture, which is what provides many of the benefits covered here.

Apple cider vinegar, like lemons, also has side effects. Apple cider vinegar is acetic acid, and if you are diabetic, taking too much can cause low blood sugar. As with any diet changes, make sure you consider everything before you implement a new change and consult your healthcare provider.

BAKING SODA

Baking soda, surprisingly, has been used for years to help with cold or sickness recovery and indigestion. When mixed with apple cider vinegar, it is said to have the ability to reduce inflammation and create an alkaline environment in your body. You can do this with lemon juice as well.

PRO TIP: Use it sparingly in your diet. It is best used when you have a cold or are feeling nauseous.

If you want to take it to reduce inflammation, do so occasionally, not daily. Too much baking soda can cause problems such as high sodium, cramps, and possibly increased stomach acid production.

THE BOTTOM LINE: NATURAL HEALTH REMEDIES

When you work out, train for endurance races and tax your body, you create inflammation. You can mix a morning tonic of a cup of warm water, half of a lemon, two capfuls of apple cider vinegar, and a teaspoon of baking soda and take it on an empty stomach. This helps reduce inflammation, hydrate you, balance your pH levels and promote recovery. But please do not make any changes to your diet without consulting a health professional if you feel you are at risk for, or have, diabetes or other health concerns. And don’t overdo it.

Looking after ourselves is the most important thing we can do right now. By maintaining a healthy diet and keeping fit we’ll be ready to face those Tough Mudder obstacles when the time comes, and we can’t wait.

3 HEALTHY SMOOTHIE BOWLS

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What should I eat for breakfast? It can be a tricky question. Breakfast is a meal that can sometimes lack variety and it’s easy to fall back onto unhealthy options. Healthy smoothie bowls are a great addition to your breakfast rotation, bright, healthy and delicious and ideal for the whole family, before a workout or after a run.

BREAKFAST BONANZA

We definitely agree that breakfast is the most important meal of the day (or at least the most delicious). Whether you’re heading out to work or about to take on an at home workout this breakfast smoothie is a great way to start your day. Packed full of high protein and energy, it’s going to keep you feeling full all morning.

MIX IT UP

A handful of mixed frozen berries

1 banana

2 tbsp of oats

2 tbsp of natural quark

1 tbsp almonds

1-2 tsp honey

250ml coconut water

TOP IT WITH

Frozen berries

Oats

Raisins

Almonds

ISLAND GLOW

We might be stuck indoors at the moment but that doesn’t mean we can’t dream of being somewhere hot and tropical. Give your taste buds a trip to the sunshine with this delicious smoothie.

MIX IT UP

1 peeled and chopped mango

6 fresh pineapple chunks

2 tbsp Greek yogurt

1 tsp linseed

1 banana

250ml coconut water

A handful of ice

TOP IT WITH

Granola

Dry coconut

Mango pieces

Berries (pick some that are in season)

GO GREEN

The color might put the kids off but with three of your five a day packed into this smoothie, it’s one not to miss.

MIX IT UP

½ avocado

Handful of spinach

2 kiwis

1 apple

1 tbsp cashews

1 tsp chia seeds

300ml of coconut water

A handful of ice

1 inch fresh ginger

TOP IT WITH

Chia seeds

Cashew nuts

Chopped kiwi

Now that you’ve crushed the breakfast game with our healthy smoothie bowls you and the whole family are ready to face the day. What’s that you say? You have itchy feet? Maybe it’s time you all felt the mud between your fingers and toes again.

HOW TO BUILD MUSCLE ON A VEGAN DIET

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It’s a common misconception that you need to have meat in your diet to build muscles. Contrary to these beliefs, it’s possible to find many high protein vegan foods which will do the job just the same. Many elite athletes around the world have now turned to plant-based diets and have shown that you are able to create a tasty, varied meal plan for building muscles on a vegan diet. So if you are looking at moving to a vegan diet or you’re just wanting to cut down on your meat intake, these tips and tricks which will help improve your strength so you can get over the Tough Mudder obstacles that get in your way.

WHAT SHOULD I EAT FOR BREAKFAST?

Mixture of seeds and nuts

Breakfast is a meal that is strongly associated with eggs, bacon and milk so it can be difficult to imagine delicious high protein breakfast foods – but we have found them. Breakfast is a great time to be eating protein as it energizes and sustains you for longer, improving your focus and fuel your metabolism. Look to things like breakfast shakes filled with fruit, seeds, nuts and non-dairy milk, or replace eggs with tofu and create a scramble of tofu and your favorite high protein veggies – add some peppers for that extra spice. A high protein breakfast is a perfect pre-workout meal and integral to any Mudder heading to an event.

PLANNING IS IMPORTANT

If you want to bulk up and conquer Funky Monkey, it’s integral to create a meal plan for building muscle. Plan out a 7 day meal plan, this includes all the meals and snacks you want to be eating. Make sure the plan has lots of variety to keep it interesting, this will make it easier to stick to.  When building muscle on a vegan diet you need to be consuming high amounts of calories. Meals should include low GI carbohydrates like whole-wheat pasta, oats for breakfast and pack in the legumes where you can. When snacking, eat healthy proteins such as nuts and fruit and try using nut butters like peanut butter.

KEEP A DIARY

It can be really useful to keep a food diary for anyone who is new to muscle building particularly if you have just moved to a plant-based diet. Writing things down makes it easier for you to remember what you did and didn’t like in any week. If keeping a journal isn’t your thing, there are also plenty of apps out there which help you track your diet and assist you with knowing how much protein or calories you have had and need.

HOW MUCH PROTEIN DO I NEED?

Vegan Food Bowl

The plant kingdom is filled with high protein foods, we just need to do our research into what these foods are, which ones you like, and how much you need. Have an idea of what you want to achieve from your diet and exercise and then do lots of research into how much protein you need to be consuming for the amount/type of exercise you are doing.

6 TASTY (AND HEALTHY) PEANUT BUTTER SNACKS

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We already know about that incredibly delicious snack pairing; chocolate and peanut butter.

But peanut butter pairs well as a base with quite a few other tasty ingredients too. Perhaps you’ve already heard of the healthy and flavorful combination that is peanut butter and chia seeds? Toss it over oatmeal or in a smoothie, and you’ll have a hearty superfood packed full of protein. In fact, just two tablespoons of the sticky goodness holds 7 grams of protein, 2 grams of fibre, plus heart-healthy monounsaturated fats, antioxidant vitamin E, potassium (good for muscle function), and magnesium (key for strong bones). Studies even suggest that peanut butter can lower your risk of developing cardiovascular disease or coronary heart disease.

Ready to tap peanut butter’s potential as an all-star ingredient, perfect for savory meals, sweet snacks, and on-the-go nutrition? Here are some of the top nutritionist-approved strategies for eating more of the food you love.

MIX IT WITH GREEK YOGURT

The creamy dairy product might be PB’s best match after jelly, and mixing it in will cut calories and add extra muscle-building potential: A spoonful of PB will bring a single-serve container of Greek yogurt to around 22 grams of protein, plus there’s lots of calcium and gut-friendly probiotics.

For a pre- or post-workout snack, mix ¾ cup of plain Greek yogurt with a tablespoon of peanut butter and a teaspoon of honey, and use the blend as a dip for pear or apple slices. Or get creative and make a PB dessert.

“My favorite move is to make a protein-packed ‘peanut butter cup’ by heating organic peanut butter to liquefy it, then mixing in plain Greek yogurt with cacao powder, honey, and cinnamon,” says dietician Monica Auslander, founder of Essence Nutrition. Drizzle the sweet, chocolatey mix over berries while it’s still warm, or let it cool and use it as a spread or dip.

BLEND IT INTO HUMMUS

Swap peanut butter in place of tahini to make hummus that’s nuttier and creamier than what you’re used to. Just pulse it in food processor alongside your usual ratios of chickpeas, garlic, olive oil, lemon juice, and salt. Extra points if you use fibre-rich carrots sticks as dippers.

USE IT AS THE BASE FOR A SAUCE

Discover PB’s savory side in the kitchen by blending a peanut dressing or marinade to use on salad, pork or chicken, vegetables, or noodles at dinner. “You can mix peanut butter with soy sauce and Sriracha for a deliciously nutty sauce to use with Asian noodles, spring rolls, or collard green wraps,” says dietitian Kara Lydon, author of The Foodie Dietician Blog. And once you’ve landed on a basic recipe you like, start working in garlic cloves, ginger, and chilli powder to take the flavor up a notch.

TRY THE POWDERED VARIETY

“Powder” might sound sketchy to a PB purist, but it’s really just peanuts that have been pressed to remove the oil, then ground up into dust. The downside is that you lose 85 percent of the heart-healthy fats, but in exchange, you take in fewer calories: Two tablespoons of powder have just 45 calories (rather than 190 in normal peanut butter). So it’s a solid way to get that PB flavor (and protein) without blowing your diet, says Auslander. You can mix the powder with water and smear it onto apples, stir it into smoothies, or even swap it in for a third of the flour you usually use when making waffles or pancakes.

ROLL IT INTO NO-BAKE POWER BALLS

Store-bought energy bars tend to be loaded with sugar and unpronounceable ingredients. So skip them and opt for your own portable PB snacks. “I mix peanut butter, oats, ground flaxseed, chia seeds, and dark chocolate chips for the foundation, then add some variety with dried cranberries, apricot, cherries, coconut, or goji berries,” says dietitian Ginny Erwin, health and wellness coach at the Centre for Integrative Health & Wellness at Marin General Hospital. Play with the ratios until you have a consistency like thick cookie dough. Then roll it into large bite-size balls and let them harden in the fridge before popping them into a to-go bag.

DRIZZLE IT ON POPCORN

There’s no getting around it—plain popcorn is lame. But instead of salting the stuff to death or caving to a butter drizzle, try livening up a bowl up with peanut butter—either the creamy or powder variety, which you can just shake on top. “I take plain organic popcorn, roll it in microwaved peanut butter, and put it in the fridge to eat later,” says Auslander. “Hello, fibre!”