Do you have dreams of thick, luscious locks? Maybe you’d like to see a little less of your scalp in the mirror, or perhaps, you desire shiny, long hair.
We’ve all heard about biotin and rosemary oil for healthy hair. But there’s one major factor that often gets overlooked—protein.
Our hair is made up of protein, and this vital nutrient is crucial when it comes to reaching those gains (and not just muscle gains). Strong is sexy. Getting adequate nutrition is mega important, and that applies to skin and hair, too.
In fact, protein deficiencies impact both hair growth and hair structure. That means that not only is the hair not growing at a healthy rate, it’s also brittle, dry, weak, and less secure in the follicles. This leads to hair loss, increased hair fall, reduced density, and puts new hair growth on pause. Yikes.
Have you ever been stressed or depressed for a while where you don’t have much appetite or interest in your health?
You may have noticed extra hair falling out in the shower—more than normal. This is not a coincidence, it could be your body’s way of signaling potential distress.
And it isn’t asking for just any protein. Our hair is primarily made up of a specific type called keratin. Since our bodies don’t break down and absorb that kind of protein, we must consume the amino acids (the building blocks) in sufficient amounts to grow a healthy head of resilient hair.
So what exactly is considered a sufficient amount?
You may have heard that one gram of protein per pound of body weight is ideal. That’s easy to remember, but it’s a rough estimate at best. In reality, there’s no one-size-fits-all amount. Our protein needs fluctuate according to our age, weight, activity level, and overall health. For example, if you hit the gym three times a week, you’ll need more protein than someone who doesn’t. Barring any serious health conditions (like kidney disease), you can start by making protein account for 10% to 35% of your daily calories and then adjust from there.
If that sounds like a lot, this may be the pivotal point in understanding your eating habits (hello, macros). Including protein in every meal will keep you satiated for longer with fewer cravings and provide the necessary fuel for your muscles, skin, and, of course, hair and nails.
Lean meats, fish, Greek yogurt, seeds, tofu, and lentils are all hearty options.
You can even find ways to boost your beverages with tasty options to help meet your protein goals. Try adding collagen to your coffee or have a protein smoothie as a snack. With a little protein planning, you can set the stage for the hair of your dreams.