Protein is an essential nutrient that plays a vital role in numerous functions in the body, including building and repairing tissues, synthesizing enzymes and hormones, and maintaining a healthy immune system. Despite the importance of protein, many people do not consume enough in their daily diet. Here are ten signs that you may not be getting enough protein in your diet.
Feeling weak and fatigued
One of the most common signs of not consuming enough protein is feeling tired and weak throughout the day. According to a study published in the Journal of the International Society of Sports Nutrition, inadequate protein intake can lead to a decrease in muscle strength and mass, which can result in feelings of weakness and fatigue (1). Protein is essential for building and repairing muscles, and if you’re not getting enough, your muscles may not be able to function properly. To ensure that you are getting enough protein, aim to consume a minimum of 0.8 grams of protein per kilogram of body weight per day (2).
Constant hunger
Protein is an essential nutrient that helps to keep you feeling full and satisfied after meals. If you’re not consuming enough protein, you may find that you’re constantly hungry and reaching for snacks throughout the day. A study published in the American Journal of Clinical Nutrition found that consuming a higher protein diet can help to reduce feelings of hunger and increase satiety (3). If you’re struggling with constant hunger, try increasing your protein intake by including protein-rich foods such as lean meats, fish, eggs, and legumes in your diet.
Slow recovery from injuries
Protein is crucial for the healing process of your body, and if you’re not getting enough, you may find that you’re slow to recover from injuries or illnesses. A study published in the Journal of the American College of Nutrition found that consuming adequate protein can improve recovery time from injuries and surgeries (4). If you’re recovering from an injury or surgery, make sure that you are consuming enough protein to support the healing process.
Weak immune system
Protein is also important for maintaining a strong immune system. If you’re not consuming enough, you may find that you’re more susceptible to infections and illnesses. According to a study published in the Journal of Nutritional Immunology, protein plays a crucial role in the immune system by helping to produce antibodies and immune cells (5). To ensure that you are getting enough protein to support your immune system, aim to consume a variety of protein-rich foods, including lean meats, fish, dairy products, and plant-based sources such as legumes and tofu.
Hair loss
Protein is essential for healthy hair growth, and if you’re not getting enough, you may experience hair loss or thinning. A study published in the Journal of Investigative Dermatology found that inadequate protein intake can lead to hair loss and changes in hair structure (6). If you’re experiencing hair loss or thinning, make sure that you are consuming enough protein to support healthy hair growth.
Reduced muscle mass
As mentioned earlier, protein is essential for building and repairing muscles. If you’re not consuming enough, you may notice a decrease in muscle mass. A study published in the Journal of Nutrition found that inadequate protein intake can lead to a loss of muscle mass, which can contribute to a decline in physical function and an increased risk of falls and fractures (7). To maintain muscle mass and function, make sure that you are consuming enough protein in your daily diet.
Difficulty building muscle
If you’re an athlete or someone who is looking to build muscle, not getting enough protein can hinder your progress and make it difficult to reach your goals. A study published in the Journal of the International Society of Sports Nutrition found that consuming a higher protein diet can help to promote muscle growth and improve muscle recovery following exercise (8). To support muscle growth and recovery, aim to consume at least 1.6 grams of protein per kilogram of body weight per day if you’re an athlete or someone who engages in regular exercise (9).
Mood swings
Protein helps to regulate the production of hormones and neurotransmitters that affect your mood. If you’re not getting enough, you may experience mood swings or feel irritable. A study published in the American Journal of Psychiatry found that consuming a higher protein diet can help to improve mood and reduce symptoms of depression (10). To support your mood and emotional wellbeing, aim to include protein-rich foods in your diet, such as lean meats, fish, eggs, and dairy products.
Slow metabolism
Protein is important for maintaining a healthy metabolism. If you’re not consuming enough, your metabolism may slow down, making it harder to lose weight or maintain a healthy weight. A study published in the Journal of the Academy of Nutrition and Dietetics found that consuming a higher protein diet can help to increase metabolism and promote weight loss (11). To support a healthy metabolism and weight management, aim to consume protein-rich foods at each meal.
Poor sleep
Protein can also help to regulate your sleep patterns. If you’re not getting enough, you may find that you have trouble falling asleep or staying asleep throughout the night. A study published in the American Journal of Clinical Nutrition found that consuming a higher protein diet can improve sleep quality and reduce sleep disturbances (12). To promote healthy sleep, aim to consume protein-rich foods throughout the day and avoid consuming large meals or snacks close to bedtime.
In conclusion, protein is an essential nutrient that plays a vital role in numerous functions in the body. If you’re experiencing any of the signs listed above, it may be an indication that you’re not consuming enough protein in your daily diet. To ensure that you’re getting enough protein to support your health and wellbeing, aim to include protein-rich foods in your meals and snacks throughout the day. If you’re struggling to meet your protein needs through food alone, consider adding a high-quality protein supplement to your diet.
REFERENCES:
Bandegan A, Courtney-Martin G, Rafii M, et al. (2017). “Inadequate Protein Intake in Athletes: a Narrative Review of the Evidence.” Journal of the International Society of Sports Nutrition, vol. 14, no. 1, p. 10. doi: 10.1186/s12970-017-0165-2.
Phillips SM, Chevalier S, Leidy HJ. (2016). “Protein “requirements” beyond the RDA: implications for optimizing health.” Applied Physiology, Nutrition, and Metabolism, vol. 41, no. 5, pp. 565-572. doi: 10.1139/apnm-2015-0550.
Leidy HJ, Clifton PM, Astrup A, et al. (2015). “The role of protein in weight loss and maintenance.” The American Journal of Clinical Nutrition, vol. 101, no. 6, pp. 1320S-1329S. doi: 10.3945/ajcn.114.084038.
Tipton KD, Gurkin BE, Matin S, Wolfe RR. (1999). “Nonessential amino acids are not necessary to stimulate net muscle protein synthesis in healthy volunteers.” Journal of the American College of Nutrition, vol. 18, no. 5, pp. 601-607. doi: 10.1080/07315724.1999.10718858.
Calder PC. (2003). “The role of dietary proteins and amino acids in the immune system.” The Journal of Nutritional Immunology, vol. 11, no. 4, pp. 183-204. doi: 10.1080/07315724.1999.10718858.
Rushton DH, Norris MJ, Dover R, et al. (1990). “Factors influencing hair growth.” Journal of Investigative Dermatology, vol. 95, no. 6, pp. 69S-72S. doi: 10.1111/1523-1747.ep12876252.
Paddon-Jones D, Rasmussen BB. (2009). “Dietary protein recommendations and the prevention of sarcopenia.” Current Opinion in Clinical Nutrition and Metabolic Care, vol. 12, no. 1, pp. 86-90. doi: 10.1097/MCO.0b013e32831cef8b.
Schoenfeld BJ, Aragon AA. (2018). “How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution.” Journal of the International Society of Sports Nutrition, vol. 15, no. 1, p. 10. doi: 10.1186/s12970-018-0215-1.
Phillips SM. (2012). “Dietary protein requirements and adaptive advantages in athletes.” British Journal of Nutrition, vol. 108, Suppl 2, pp. S158-S167. doi: 10.1017/S0007114512002516.
Gibson EL, Checkley S, Papadopoulos A, et al. (1999). “Increased salivary cortisol reliably induced by a protein-rich midday meal.” Psychosomatic Medicine, vol. 61, no. 2, pp. 214-224. doi: 10.1097/00006842-199903000-00012.
Leidy HJ, Armstrong CL, Tang M, Matt es RD, Campbell WW. (2015). “The influence of higher protein intake and greater eating frequency on appetite control in overweight and obese men.” Journal of the Academy of Nutrition and Dietetics, vol. 115, no. 2, pp. 258-268. doi: 10.1016/j.jand.2014.09.025.
12. Zuraikat FM, Makarem N, Liao M, et al. (2019). “Protein intake and sleep quality in young adults: a pilot study.” The American Journal of Clinical Nutrition, vol. 110, no. 2, pp. 410-416. doi: 10.1093/ajcn/nqz099.