The missing piece in your quest for stress relief and physical fitness recovery may be as simple as doubling down on protein-rich foods. When you get enough protein, you can build muscle, help the mind and body recover and allow the body to make essential hormones and neurotransmitters that boost your nervous system. Skip out on those protein-packed foods, and your body does not get the fuel it needs, which can mean you will soon burn the candle at both ends with your unprocessed stress levels.

Stress is everywhere and affects all segments of our mind and body. Physiologically, we feel the stress of life, hard workouts, missed sleep and poor nutrition. Psychologically, stress will lead to mental health issues if left unresolved, largely in the form of anxiety and depression. Stress can also become chronic, resulting in illnesses that shorten our lives. This unresolved stress will keep your body stuck in “fight or flight” mode instead of smoothly transitioning to “rest and digest” each day. Without those proteins and other de-stressing activities, your body cannot recover properly and naturally.

When stress hits, your body and mind feel it, and your brain and nervous system play a big role in how you cope. If you’re not getting enough protein, your ability to metabolize stress hormones such as adrenaline and cortisol takes a hit. This can set you up for a whole range of long-term health concerns, including high blood pressure, heart attacks and strokes. It’s a cycle you want to break!

The cycle of stress can be broken naturally through proper dietary choices (protein and antioxidants), moderate physical activity, relaxing time, breathing methods, visualization, meditation and consistent good sleep. You have multiple options to experiment with to discover what works best for you, and making this part of the daily schedule is needed, because the lack of hormone balance caused by unrecovered stress can amplify anxiety and depression, turning physical stress into emotional turmoil.

If you find yourself in this cycle where your system feels overworked and undernourished, it’s time to get back to basics. Focus on nourishing your body with good food, prioritizing sleep, tapping into mindfulness or prayer and staying active.

How Much Daily Protein Is Sufficient? 

As most Americans age, they do not get enough protein for each day, so aim for a generous portion at every meal. Think eggs, chicken, beef, fish, beans, quinoa — you name it! If you need a little extra assistance, a reliable whey or plant-based protein powder can be helpful. You might check out brands such as Ascent Protein or Thorne for some quality choices. Don’t forget that snacks spread throughout the day, as a way of getting enough protein, may be needed in addition to typical meals. Add quick snacks such as Greek yogurt, boiled eggs, cheese, nuts and protein bars, which all make excellent options throughout the day.

The recommended daily amount is .8 to 1.0 grams of protein per body weight in pounds. So a 200-pound man would strive to get 160-200 grams of protein a day. People who are not getting the minimum recommended amount of protein may also be missing out on other vital nutrients, including antioxidants that aid in immune system function.

Now let’s break down why these amino acids in proteins are a significant part of the answer to stress relief. They are the building blocks for neurotransmitters such as serotonin and dopamine, which are essential for stabilizing mood and stress. A solid protein intake also is crucial for keeping cortisol levels balanced. Plus, protein is a pro at curbing your appetite, which helps ensure you don’t get overwhelmed by hunger throughout the day. So it can help you build muscle, lose body fat and help your body physiologically deal with stress all around us daily. Some studies indicate that certain amino acids in protein produce hormones with stress-buffering effects.

Master recovery for optimal performance and longevity by adding more protein to your food plan. It’s time to nourish your mind and body. Click over to Military.com’s Fitness Section to learn about the importance of stress mitigation and fitness training. You deserve to feel your best, so don’t miss out on these life-changing insights!

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