Eating Protein For Hair Growth

Usually when we think of protein for hair, we think about topical treatments like hair-masks. But, eating protein for hair growth is so critical when it comes to growing and maintaining thick, beautiful, healthy hair.

Woman wearing yellow shirt sitting at a table, eating steak and vegetables

That ’ randomness because each maroon of our haircloth is made up of a protein called keratin and the raw materials for growth literally come from the protein-rich foods we intake. Without adequate intake of protein for our haircloth, or with mar protein digestion and absorption, our hair’s-breadth will suffer .

ampere important as your haircloth may be to you, from the position of your body it ’ s reasonably low on its disturbance tilt. To be bazaar, given that your body is concerned with keeping up with the functions that maintain life, growing hair doesn ’ thyroxine seem like a precedence. That ’ randomness why we can ’ thymine skate-by eating the minimum come of protein for identical long. finally our body will need to make a choice where to allocate the fiddling bite of nutrition you ’ rhenium propose it through your diet, and other functions ( like growing hair ) may get scaled back or eliminated wholly.

How to Make Sure Your Eating Enough Protein for Hair Growth

I ’ ve surveyed my Instagram pursuit ( which is made up of a majority women ) and learned that many of them struggle to eat enough entire calories and protein. This comes as no surprise to me that these two would go bridge player in hand ; without eating enough calories for your body type and activeness levels you likely are not eating enough protein for hair’s-breadth growth .
How many Calories Should I Be Eating
once you know how many calories you should be eating ( check out the web log article linked above for tips on calculating this total ), the future question is how to allocate your macronutrients : carbohydrates, proteins, and fats. You might have heard macronutrients referred to as “ macros ” before, and typically the means that they are talked about in the nutrition and seaworthiness worldly concern is in terms of percentage of your sum calories ( eg 20 %, 30 %, 50 % carbohydrates, and so forth ). Unless you ’ re person who is tracking your food inhalation using an app, it can be ruffianly to manage protein consumption that way. so, hera ’ s what I like to do alternatively. For most women who are experiencing hair’s-breadth loss, a good protein goal is 1-gram protein per 1 ram of body weight. For model, if you ’ re a 150lb charwoman, that means aiming for 150 grams of protein per day .

What Should I Be Eating to Get Enough Protein For Hair Growth?

Amino acids are nutrients derived from the protein in your diet. They ’ re critical to your wellbeing and support everything from hormone and neurotransmitter synthesis, to collagen and goodly hair emergence .

The amino acid cysteine is an crucial part of keratin, the protein that makes up a maroon of hair. Cysteine is classified as a inessential amino acid – not because it ’ s not super important to hair growth and other functions – but because our body can use different amino acids ( for example, serine or methionine ) to produce it. One thing that ’ s authoritative to point out is that different nutrients are required to produce inessential amino acids from early proteins that we eat. Looking for high-quality, alimentary dense protein sources such as organic grass-fed gripe will help provide more than just protein, but besides the nutrients needed to utilize the proteins for hair emergence .

Woman standing in front of grocery store display

One of the top concerns that I hear from clients who are open to eating more protein is that they are not sure what precisely to eat .

What are some high-protein foods I should try eating ?
here is a list of high-protein foods to get you started. It ’ second crucial to eat a wide-eyed kind of protein sources because each offer a unlike assortment of amino acids, each with their own significant roles in our consistency. That means not just eating plant-based or animal proteins. It besides means not just eating tend, muscle meats but besides including harmonium meats and bone broths. Quality besides matters when it comes to protein. For exemplar, I constantly look for organic, non-GMO protein sources and prioritize those that are locally sourced .
How To Travel On A restrictive Diet

Protein For Hair Growth Inspiration

  • Meat: Beef, Chicken, Turkey, Pork, Bacon, Bison, Lamb, Duck, Fish, Shellfish
  • Brats/sausages (there are a lot of Paleo options that exclude sugar and nitrates)
  • Bone broth (I like some store-bought brands like Kettle & Fire and Pacific Foods but it’s also easy to make your own)
  • Organic Pasture-Raised Eggs
  • Deli meats (make sure they are gluten/dairy free if you’re avoiding these)
  • Cottage Cheese (I’m loving Good Culture rn)
  • Nut butters
  • Plant-based milks (Good Karma Flax Milk is a good protein source)

Shop Some of My Favorite High-Protein Foods


  • Vital Proteins Collagen Peptides
  • Designs For Health PaleoMeal Protein
  • OWYN Protein Powder
  • Egg White Protein Powder
  • Grass-Fed Whey Protein Concentrate

On-The-Go Protein:

Just in case you’re looking for a really specific example of what a day eating high protein might look like, here is a sample menu complete with total calories and protein.



Morning Protein Smoothie : 1 Scoop Chocolate Pure Paleo Protein Powder, 2 Scoops Vital Proteins Collagen Peptides, ½ Zucchini, ½ Avocado, ½ Cup Frozen Berries, 1T Hemp Hearts, 1T Ground Flax Seeds
449cals, Protein 50g

Black Coffee, 1T so delectable Original Coffee Creamer, 2 Scoops Vital Proteins Vanilla Collagen Creamer
155 Cals, Protein 10g

Apple Slices With 2T Yumbutter Protein Almond Butter
245 Cals, Protein 8g

salad : ½ Cup Quinoa Cooked In Chicken Bone Broth, Grilled Chicken Breast, 1 Cup Spinach, 4 Cherry Tomatoes, 1-Ounce Chickpeas, 3-5 Kalamata Olives, 2T Primal Blueprint Dreamy Italian Dressing
643 Cals, Protein 59g

Rx Protein Bar Chocolate Sea Salt
210cals, Protein 12g

Half Fillet Salmon, Baked
1 Cup Asparagus
½ Cup Brown Rice Cooked In Chicken Bone Broth
357 Cals, 47g protein

Daily Totals Sample Day
Calories : 2,059 cals

protein : 186 grams

Still not feeling confident you’re eating the right foods to support healthy hair growth? Let’s work together! Schedule an Introduction Consult to learn more here.

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Category : Healthy