Protein is an essential macronutrient that plays a crucial role in maintaining muscle mass, hormone balance, immune function, and overall body health. At a minimum, experts suggest that 10% of daily calories should come from protein. A simple way to determine the amount of protein needed is by multiplying body weight (in pounds) by 0.36 to find the minimum daily grams of protein required.
However, many people fail to meet these recommended levels, leading to symptoms that affect overall well-being. Below are four major signs of protein deficiency, along with expert advice on how to address them.
1. Fatigue and Low Energy Levels
One of the first and most common signs of not getting enough protein is constant fatigue. Nutritionist Mariana Pérez-Trejo Soltwedel explains that protein helps regulate hormones and supports immune function, both of which contribute to energy levels.
Scientific studies have linked undernutrition with fatigue, showing that when protein intake is too low, the body begins breaking down muscle mass and fat stores to compensate. This results in a lack of energy and chronic tiredness. Research also suggests that higher protein intake is independently associated with a lower risk of moderate and severe fatigue.
To combat protein-related fatigue, aim for balanced meals that include lean proteins such as chicken, fish, eggs, legumes, and dairy. If you follow a plant-based diet, focus on sources like tofu, lentils, quinoa, and plant-based protein powders.
2. Loss of Muscle Mass
Muscle maintenance and recovery are heavily reliant on protein. Pérez-Trejo Soltwedel emphasizes that protein is essential for muscle building and repair, especially for those who engage in regular physical activity.
When protein intake is inadequate, the body struggles to sustain muscle mass. This means that even if someone exercises frequently, they may not see noticeable results or improvements in strength. In more severe cases, muscle atrophy can occur, leading to weakness and an increased risk of injury.
To prevent muscle loss, prioritize high-quality protein sources, particularly after workouts. Lean meats, fish, eggs, and dairy are excellent choices. For vegetarians and vegans, combinations of grains and legumes (such as rice and beans) can help provide a complete amino acid profile to support muscle retention.
3. Brittle Nails, Hair Thinning, and Skin Issues
Protein plays a significant role in skin, hair, and nail health, as it contains key structural components like collagen and keratin. When the body lacks adequate protein, visible symptoms may include brittle nails, hair loss, and excessively dry skin.
If you notice that your nails break more easily than usual or that your hair appears thinner, it may be a sign that your protein intake is insufficient. This happens because the body prioritizes protein for critical functions, such as organ maintenance and immune response, rather than for hair and nail growth.
To restore healthy skin, hair, and nails, include protein-rich foods in your diet. Bone broth, fish, eggs, and dairy are great sources of collagen and keratin-boosting nutrients. Plant-based eaters can benefit from nuts, seeds, and soy-based proteins like tempeh.
4. Constant Hunger and Food Cravings
A diet lacking in protein can lead to frequent hunger and cravings, particularly for carbohydrates and sugary foods. Protein helps regulate appetite by increasing levels of peptide YY, a hormone that signals satiety. It also reduces levels of ghrelin, the hormone that stimulates hunger.
If you find yourself feeling hungry shortly after eating or craving unhealthy snacks, this could indicate that your meals lack sufficient protein. High-protein diets have been shown to enhance satiety and prevent energy crashes caused by fluctuating blood sugar levels.
To curb cravings, incorporate protein into every meal. Start the day with a high-protein breakfast—such as eggs, Greek yogurt, or a protein smoothie—to maintain stable blood sugar and keep hunger in check throughout the day.
How to Ensure You’re Getting Enough Protein
Meeting daily protein requirements is essential for overall health and well-being. Here are some practical tips to help ensure you’re consuming enough:
- Distribute protein intake throughout the day – Aim for a balance of protein at every meal rather than consuming most of it in one sitting.
- Opt for complete proteins – Animal-based sources naturally provide all essential amino acids, while plant-based eaters should combine different sources (e.g., rice and beans) to achieve a complete profile.
- Consider protein supplements if needed – If it’s challenging to meet protein goals through diet alone, high-quality protein powders can be a helpful addition.
- Consult a nutritionist for personalized guidance – Those with dietary restrictions, such as vegans, should work with a professional to ensure they receive adequate protein and essential nutrients.
Protein deficiency can have wide-ranging effects on the body, but by recognizing the signs and making simple dietary adjustments, it’s possible to maintain optimal health and prevent potential complications.
