Standing in your kitchen, you're mustering the energy to put together a home-cooked meal for yourself and your family for the third time today. But it's not just the daily grind that's got you feeling spent. No matter how much caffeine you ingest or how many power naps you take, you can't shake off the fatigue. I am Prerna Apte. And this is my story of fatigue and recovery.
There's an essential piece in your life puzzle that’s missing - protein. Are you aware that by the age of 35, your body's protein needs increase significantly?
Research indicates that for adults over 30 years, the daily intake of protein should be around 56g for males and 46g for females.
As protein is crucial for maintaining and repairing tissues, your body demands more of it to combat the signs of aging. When you make a habit of not consuming enough protein, your energy levels start to plummet. Your fatigue isn't simply due to lack of sleep or overworking; you're potentially not providing your body with the fuel it needs.
Now you must be wondering:
What are the sources of protein you need?
How can you incorporate them into your daily meals?
What signs should you be looking out for to know when you're not getting enough?
Lets take a look at these questions, shed light on why protein is often overlooked, and provide you with life-altering information on how to combat fatigue with the right nutrition.
I am a vegetarian and I needed to go beyond the regular moong dal chillas and paneer. And to be honest I am sick of eating these since childhood. So to include more plant-based proteins in your diet can really help if you can diversify. I expanded my plate and added black beans that are rich in protein and fiber. Quinoa, a grain, is also a complete protein source, meaning it contains all nine essential amino acids.
Other than these I started having a dual plant based protein shake as a breakfast everyday. Sometimes with water as a drink and at times with oats as a bowl. It changed my day. Protein powders are a convenient way to boost your protein intake. They can be mixed into smoothies, even baked brownies. However, it's important to choose a powder that is low in sugar like this one without any sugar added. In fact it contains monkfruit, which is a totally natural and zero calorie sweetner.
I might add that a lot of people told me to buy lots of cheap protein powder but I remember that it's not just about quantity, but also about quality. So whatever you are putting in your body, be sure it's high quality and drives outcomes. Consuming a variety of protein sources will ensure you get a range of nutrients like adaptogens such as shatavari and ashwagandha.
Since I have been benefitting from my health journey, I wanted to share this with other women. Of course if you have any complex issues, always consult a nutritionist or gynaec before opting for changes.
