The importance of eating protein when you’re sick

Being sick can wreak havoc on your appetite and your ability to stay properly nourished. But when you’re hurting, it’s the most important time to give your body a variety of extra nutrients and calories. Your immune system is working overtime to fight off the bug you caught and needs energy from healthy foods to keep going. If you’re a fitness enthusiast who takes protein shakes to support muscle growth, keep it up while you’re sick so you don’t fall off track with your goals. The only exception is if you are experiencing vomiting or diarrhea and cannot keep solid foods down. If your appetite is poor and you’re fighting an illness, a protein shake can give your body what it needs to help you recover. Proteins and Your Immune System Proteins are often called the building blocks of life. There are over 10,000 different proteins that build and maintain your body. The compounds that make up proteins are called amino acids, and they are crucial for a healthy immune system. A deficiency in protein or any of the amino acids can negatively affect immune function. Essential, Non-Essential, and Conditional Amino Acids There are 21 amino acids required by your body to support cell growth and healthy immune function. They are classified as essential, meaning you need to get them from your diet, or non-essential, meaning your body makes its own supply. A third category, called conditional amino acids, are generally made by your body except during times of illness or stress. During these times, your body is unable to do what it needs to support healing, so you need to be sure to get them from food. A protein shake containing all the amino acids when you’re sick will help ensure your body has what it needs to recover. Choosing a Protein Powder To ensure you’re getting all the amino acids, choose a protein powder from a high-quality protein source. A protein from an animal source, such as whey or casein protein from milk, or egg protein, will contain all the amino acids your body needs. A plant-based protein like brown rice or pea is an incomplete source of protein, meaning it will be low or missing one or more of the amino acids you need. You can find plant-based protein powders that blend two or more plant proteins to form a complete protein, such as brown rice protein mixed with PEA protein. How much protein you need each day because your body doesn’t store it. Normally, a sedentary adult should eat about 0.4 grams of protein per pound of body weight each day. An active adult needs a little more – up to 0.6 grams per pound. The Rice University website recommends eating more protein than usual when you’re sick to support recovery. Half a gram of protein at 0.7 grams of protein per pound for a 140-pound woman equals 70 to 98 grams of protein, the amount of about three to four scoops, or servings, of a typical 100% whey protein powder supplement. Other Immunity Ingredients further boost your protein’s infection-fighting power by including other ingredients with nutrients that support healthy immune function. Mango is a rich source of vitamin C, which is an immune-boosting nutrient. Add sunflower seeds for extra protein and vitamin E, immune-boosting antioxidants that fight cell damage. Add a little flaxseed oil, which contains omega-3 fatty acids that stimulate the activity of white blood cells that fight bacteria called phagocytes.