10 Signs You’re Not Eating Enough Protein

10 Signs You’re Not Eating Enough Protein

Published: March 27, 2024
Read Time: 6 minutes

Protein is essential for healthy eating, weight management, and overall well-being. It’s readily available in a variety of foods like poultry, meat, dairy, fish, eggs, legumes, nuts, seeds, soy, and even whole grains. Research consistently shows that meals high in protein can reduce hunger, extend satiety, and support muscle maintenance and repair. However, many people might not be getting enough of this essential nutrient.

The recommended daily allowance (RDA) for protein is 56 grams per day for men aged 19–50 and 46 grams per day for women. To determine a more personalized intake, registered dietitian Lindsey Kane suggests calculating it based on your body weight. Generally, adults need around 0.8 grams of protein per kilogram of body weight (or roughly 0.4 grams per pound). For a person weighing 154 pounds, this translates to approximately 56 grams of protein daily. Monitoring your protein intake is easy using nutrition tracking apps, like MyFitnessPal. Here are 10 signs that you might need more protein in your diet:

1. Losing Muscle Mass

Protein is comprised of amino acids, which are vital for building muscle. Inadequate protein intake can result in muscle loss, which you may notice through decreased strength, weight changes, or clothes fitting differently, explains Randy Evans, RD.

2. Prone to Stress Fractures

In addition to calcium, a protein-rich diet supports bone health. Cheryl Mussatto, RD, notes, “Without enough protein, the body taps into skeletal muscle tissue for energy, weakening bones over time and increasing the risk of fractures.”

3. Mood Swings and Irritability

Irritability and mood swings can result from insufficient protein intake. Registered dietitian Jamie Hickey states, “Protein helps regulate blood sugar levels, reducing mood swings by balancing energy release.”

4. Frequent Illnesses

A lack of dietary protein compromises the immune system. Mussatto points out, “Protein builds antibodies and T cells to fight infections and viruses.” Low protein intake can make you more susceptible to colds and flu.

5. Brittle Nails and Slow Hair Growth

Protein deficiency can lead to brittle nails and slower hair growth as the body prioritizes conserving protein over nail and hair health, says Mussatto.

6. Slow Healing

Protein needs increase following surgeries, infections, or injuries. Registered dietitian Melissa Macher emphasizes, “Low protein intake can slow down healing processes.” Always consult a healthcare provider for tailored protein needs during recovery.

7. Frequent Snacking

Protein keeps you full. Without sufficient intake, you may feel hungry more often and snack frequently, says Emily Danckers, MS, RD.

8. Persistent Hunger

Inability to feel full after meals could indicate insufficient protein in your diet. Macher recommends including a protein source in every meal to ensure long-lasting energy and satiety.

9. Anemia Symptoms

Protein deficiency can slow metabolism and impair red blood cell production, leading to anemia. Symptoms may include fatigue, pale skin, and dizziness. Katherine Kimber, RD, suggests seeing a doctor if you experience these symptoms.

10. Daily Energy Slumps

Do you experience frequent energy crashes? Katie Vaughn, MS, RD, explains, “Protein slows glucose release into the bloodstream, stabilizing blood sugar levels.” Pairing fruits with nuts or having Greek yogurt can boost your energy sustainably.

Boosting Your Protein Intake

Whether your goal is weight management, muscle gain, or overall health, sufficient protein intake is critical. Incorporate a variety of protein-rich foods, monitor your intake, and watch for signs that may suggest you need more protein. Always consult with a healthcare professional or dietitian to tailor protein intake to your specific needs.