Can Low Protein Cause Muscle Pain

Foods That Help Reduce Inflammation

What foods cause joint and muscle pain?

It may seem as if all of your favorite foods are on the do not eat list as it relates to joint and muscle pain. However, there are actually a variety of nutritious and delicious foods that can help reduce inflammation. A Mediterranean diet offers an excellent guideline, including these foods:

  • Vegetables
  • Potatoes, sweet potatoes, turnips and yams
  • High-fat fruits such as avocados and olives
  • Olive oil and coconut oil and other healthy fats
  • Whole grains
  • Salmon, sardines, herring, mackerel, anchovies and other fatty fish
  • Almonds and other nuts
  • Bell peppers and chili peppers
  • Dark chocolate
  • Legumes such as beans, peas, lentils, pulses, peanuts and chickpeas
  • Spices such as turmeric, ginger and cinnamon
  • Green tea

Sticking to a diet consisting of these foods will not only help combat inflammation and pain but also help you maintain a healthy weight and reduce risk for many diseases. For more information on foods that can help with inflammation, read 10 Foods That Help Reduce Joint Pain.

Slow Recovery From Injury

A lack of protein in your diet can increase the risk of muscle loss, falling, slow bone healing, bone weakness, fractures and even osteoporosis.

Liam explained: Protein is the fuel for your muscles, so they will suffer if you deprive them of it. The initial effect of low protein intake is muscle wasting, accompanied by increasing weakness, and gradually, this diet can cause your body to lose lean muscle mass. As a result of this, you will find that your body does not recover as quickly from injury as it might have before, due to your weakened muscles.

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Warning Signs Of A Protein Deficiency You Shouldn’t Ignore

In case you missed the memo, protein is pretty important for your health.

Nutritionists sometimes tend to have varying opinions on the best diets to try and what classifies as a superfood, but all generally agree that everyone should be getting sufficient amounts of protein in their diet, regardless of their current health status, including weight, age, and gender.

Considering that protein can be found in so many different foods naturally, you’d think it would be easy to get enough protein each day without any struggle. Unfortunately, protein deficiency is one of the most common health issues facing people today, especially those of us who choose a vegetarian or vegan dietary lifestyle.

If you’re unsure where you stand when it comes to your protein intake, learning about the warning signs of a protein deficiency will better equip you to handle it should the problem ever arise.

General Malaise

Feeling off? Maybe you don’t know exactly how to describe it, but it might include symptoms such as mental fogginess, physical fatigue, or weakness in the muscles. If you find your concentration or physical strength seems to be more degraded, a lack of protein in your diet may be to blame. This is because protein balances your blood sugar levels, which are responsible for maintaining energy. Protein also helps build up your muscles, so without enough of it, your muscles may actually start to shrink over time.

Strange Cravings

Hair Loss

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What Are The Risks

There are numerous risks to consider when using a protein powder. Among them:

  • A protein powder is a dietary supplement. The FDA leaves it up to manufacturers to evaluate the safety and labeling of products. So, there’s no way to know if a protein powder contains what manufacturers claim.
  • We don’t know the long-term effects. “There are limited data on the possible side effects of high protein intake from supplements,” McManus says.
  • It may cause digestive distress. “People with dairy allergies or trouble digesting lactose can experience gastrointestinal discomfort if they use a milk-based protein powder,” McManus points out.
  • It may be high in added sugars and calories. Some protein powders have little added sugar, and others have a lot . Some protein powders wind up turning a glass of milk into a drink with more than 1,200 calories. The risk: weight gain and an unhealthy spike in blood sugar. The American Heart Association recommends a limit of 24 grams of added sugar per day for women and 36 grams for men.

Avoid These 5 Inflammatory Foods To Ease Joint Pain

Protein Deficiency

As a leading orthopaedic practice serving patients throughout the Triangle region, we care about your bone and joint health. Not only do we offer comprehensive surgical and non-surgical orthopaedic care, but we also advise our patients about things they can on their own to increase strength and mobility and improve their overall health. Choosing the right foods is a basic place to start.

Smart food choices are important for everyone, especially for those who suffer from joint pain and inflammation. According to the U.S. Food and Drug Administration, a well-balanced diet should be full of plant-based foods. The FDA recommends a diet of two-thirds fruits, vegetables and whole grains, leaving one-third for lean protein and low-fat dairy.

While some foods may help fight inflammation in the joints and muscles, studies have found that others can exacerbate inflammation, causing pain in the knees, back and other parts of the body. Compounds found in certain foods can trigger the body to produce chemicals that cause inflammation as well as other health issues such as heart disease, diabetes and obesity.

To help decrease joint and muscle pain and inflammation, try eliminating these foods from your diet or consume them in moderation:

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Signs And Symptoms Of Protein Deficiency

Few nutrients are as important as protein.

Protein is the building block of your muscles, skin, enzymes and hormones, and it plays an essential role in all body tissues.

Most foods contain some protein. As a result, true protein deficiency is rare in developed countries. However, some people may still be at risk.

Deficiency leads to various health problems, while low protein intake may also be a concern, as it can cause subtle changes in your body over time.

This article lists 8 symptoms of low protein intake or deficiency.

What Can You Do If You Think You’re Lacking In Protein

  • If you’re eating processed foods and lots of carbs and sugars, start replacing those with whole foods like three or four servings of fresh meat, fish, chicken, dairy, eggs, plus whole grains, fruits, and vegetables. There’s great protein in plant foods as well as in animal products.
  • If you’re vegan, great protein sources include whole grains, lentils, soy, beans, nuts, seeds, and vegetables.
  • If you dont like protein foods or dont want to eat them, consider a protein powder supplement made from soy, egg, rice, peas, or whey.
  • If you think you may have low stomach acid, check with your physician or dietitian to get a good supplement.
  • If you have too much stress in your life, look into learning to meditate or do yoga, or find whatever activities work best for you to reduce stress.

Lucky for us, protein is available in many forms, raw and cooked. No matter what type of diet you follow, we have a number of ways to add more protein to our diets in a healthy and delicious way!

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Doms Or Protein Deficiency What The Burning Pain After A Workout Could Mean

Youre on a fitness high. Youre consuming fewer calories, working out regularly, and youre feeling elated. Exercise can do that to you. Now, while youve been on a fitness trip for a while, youve only recently started to notice a lingering pain in your body. You want to consult your trainer, but dismiss the thought because, according to you, in all likelihood, its just DOMS . You did, after all, just switch up your weights, so a burning pain when you change your routine feels too familiar for you to care.

However, the pain persists and youre beginning to worrycould it be something more? The answer is yes. Theres a good chance that while your muscle pain feels like the result of your workout, it could instead be chalked up to protein deficiency.

You Need To Up Your Protein Intake If:

  • Youre constantly craving non-nutritional foods like carbs, sugars, candies, pastries, chocolate. This junk food craving is a sign that you have unstable blood sugar.
  • Youve lost strength in your muscles. A lack of protein in your diet can cause muscle soreness, weakness and cramping.
  • You have restless sleep. In order to sleep well, your body burns sugar. If you are protein deficient, your body is burning sugar, making you crave it much more. This is why youll find yourself waking up every 2-3 hours to satiate that sugar craving.
  • Finally, if youre protein deficient, youre going to be in a crabby mood, constantly low on energy, and be increasingly stressed.

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What You Should Do

What Causes Chronic Muscle Pain Problems and What Are Trigger Points?

McManus says that in certain cases, chemical-free protein powders may be helpfulbut only with medical supervision. Such cases could include

  • difficulty eating or an impaired appetite
  • a surgical incision or a pressure wound that is not healing well
  • a serious condition requiring additional calories and protein in order for you to get better .

Otherwise, get protein from whole foods: nuts, seeds, low-fat dairy products , legumes , fish, poultry, eggs, and lean meat. “You’ll find,” McManus says, “that there are many ways to get protein without turning to a powder.”

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Skin And Nail Problems

A protein deficiency can result in making your nails weak, brittle and in few cases, you will observe white bands and brownish spots on the nails.

A protein deficiency can affect the skin as well, as protein enables cell regeneration, produces new cells, and replaces dead ones. If this happens, you will notice your skin feeling dry, flaky and cracked.

Youre Losing Weightfrom Your Muscles

The number on the scale may be ticking downward, but thats not necessarily a good thing. “Typically, if people arent getting enough protein, their bodies will break down muscle to get more of it,” says Bonci. “And if theyre losing muscle, theyre also holding on to fat stores, so their body composition could be changing in an adverse way.”

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They May Contain Added Sugar Calories Or Even Toxic Chemicals

Adding protein powder to a glass of milk or a smoothie may seem like a simple way to boost your health. After, all, protein is essential for building and maintaining muscle, bone strength, and numerous body functions. And many older adults don’t consume enough protein because of a reduced appetite.

But be careful: a scoop of chocolate or vanilla protein powder can harbor health risks. “I don’t recommend using protein powders except in a few instances, and only with supervision,” says registered dietitian Kathy McManus, director of the Department of Nutrition at Harvard-affiliated Brigham and Women’s Hospital.

Choosing The Right Proteins

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Proteins are made up of amino acids, which are the building blocks of tissues. The body needs many different amino acids to fulfill its various functions.

Animal proteins offer complete proteins. Examples include meat, fish, eggs, and poultry. Soy, a plant-based protein, is also a source of complete protein.

These foods contain all the essential amino acids the body needs.

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Treating And Preventing Elevated C

By Jillian Levy, CHHC

C-reactive protein levels increase and decrease depending on how much inflammation youre experiencing at any given time. Inflammation is defined as Redness, swelling, pain, and/or a feeling of heat in an area of the body. This is a protective reaction to injury, disease, or irritation of the tissues.

When you arent sick or injured, its normal for C-reactive protein levels to be low. But when something happens to signal to the body that it needs to be healed, levels rise to make this happen. Once you start to recover and symptoms subside, levels will fall and should return to normal.

This is why doctors use CRP tests to determine if a patients treatment plan is working, in addition to assessing if he/she is at risk for problems related to chronic inflammation , including heart disease.

Greater Appetite And Calorie Intake

Although poor appetite is one of the symptoms of severe protein deficiency, the opposite seems to be true for milder forms of deficiency.

When your protein intake is inadequate, your body attempts to restore your protein status by increasing your appetite, encouraging you to find something to eat .

But a protein deficit doesnt aimlessly drive the urge to eat, at least not for everyone. It may selectively increase peoples appetite for savory foods, which tend to be high in protein .

While this may certainly help in times of food shortage, the problem is that modern society offers unlimited access to savory, high-calorie foods.

Many of these convenience foods contain some protein. However, the amount of protein in these foods is often considerably low compared to the number of calories they provide.

As a result, poor protein intake may lead to weight gain and obesity, an idea known as the protein leverage hypothesis (

36 ).

If you are feeling hungry all the time and have difficulties keeping your calorie intake in check, try adding some lean protein to every meal.

Summary: Low protein intake may increase appetite. While a greater appetite is beneficial in times of food shortage, it may promote weight gain and obesity when food is plentiful.

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Solutions For Vegans And Vegetarians

  • Switching back to an omnivore diet
  • The obvious solution to solve protein and EPA deficiency would be to switch back slowly to a whole food diet which includes animal meat and seafood. I say slowly, because if you havent ate meat or seafood in a long time, your digestive system wont be used to eating it and you might get sick.

    I would recommend you start eating homemade bone broths and supplementing withcollagen powders. You can also try a high quality beef isolate protein powder called PurePaleo Proteinpowder.

    While you are on this recovery diet I would recommend you support your digestive system by supplementing withBetaine hydrochloric acid with pepsinanddigestive enzymes. This will help you digest animal protein and absorb it easier.

    You could try to eat small amounts shellfish and cold water fatty fish to get EPA. Eventually, you want to eat 12-16 ounces per week of shellfish or cold water fatty fish. If you cant handle this I would suggest you supplement withcod liver oilandwild salmon oil.

    Eventually, you should be able to retrain your digestive system to handle eating meat and seafood regularly.

  • Getting enough protein and EPA with a vegan or vegetarian diet
  • I realize not everyone is going to switch to an omnivore diet due to a variety of reasons. So here are some solutions for vegans and vegetarians to get more protein and EPA.

    Is Your Vegan Or Vegetarian Diet Causing Your Low Back Pain

    What Causes Sore Muscles And Constant Muscle Pain?

    December 25, 2017 by dean collins

    You have felt great for months or even years when you gave up eating meat. You developed some low back pain awhile back and its not going away or it keeps coming back. You have tried physiotherapy, massage therapy, chiropractic care, and acupuncture with no luck. Even your yoga practice is longer helping it. In fact, you are no longer able to do intense exercise because you get sore and it takes you longer to recover. Could it be that your lower back pain is due to something more than a problem with the muscle, joint, or nerve? Could it be related to being on a vegan or vegetarian diet?

    There are many reasons why people switch to a vegan or vegetarian diet. Some do it because of the negative impact that confinement animal feeding operations have on the environment. Some do it because of ethical or religious purposes. I respect these choices and appreciate anyone that thinks deeply about the impact their decisions will have on a social and spiritual level.

    One of the issues I see with a lot of my long-term vegan and vegetarian patients is that they are prone to chronic recurrent low back pain and other joint and muscle pain syndromes. They also have problems recovering from injuries. At least part of the reason is because they arent eating enough protein on a daily basis. The other reason is because they may not be getting enough omega-3 fatty acids in their diet.

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    Things You Can You Do If You Think Youre Lacking In Protein

  • Cut back on processed foods. If youre eating lots of carbs and sugars throughout the day, replace em with whole foods like fresh meat, hard boiled eggs, Greek yogurt, and whole grains, fruits, and vegetables.
  • Eat alternative protein sources. If youre vegan or vegetarianor nottry plant-based protein sources like whole grains, lentils, soy, beans, nuts, seeds, and vegetables.
  • Consider a protein powder supplement. If you need help getting more protein into your diet, try supps made from soy, egg, rice, peas, or whey.
  • Check with your physician or dietitian. If youre eating plenty of protein, but suffer the above side effects, you may have low stomach acid, which means your body isnt absorbing the nutrients. Certain supplements can help.
  • Are You Protein Insufficient

    All year long, and especially each winter, I find myself treating an inordinate number of patients with protein insufficiency. Most of them are quite health conscious and have made wise decisions as to what to includeand not includein their diets.

    But somehow, despite the best intentions, they find themselves crashing due to a significant dietary imbalance.

    Many of these patients are vegetarian. Others, perhaps the majority, stopped eating red meat years ago, but continue to eat chicken or fish once in a while. Though it is my personal belief that a vegetarian diet may be the healthiest, it is easy to fall into the trap of being an unhealthy vegetarian.

    In this article, I offer telltale signs of long-term lack of protein, as well as some effective protein-building strategies.

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