Signs You're Not Getting Enough Protein

Plus 5 easy ways to add protein to your meals & snacks!

Are you getting enough protein in your diet? Protein is the key component in muscle building, weight loss, and regulating your hunger & satiety levels. Just as having too much of something can create unpleasant symptoms, too little can do the same. Ensuring sure you have enough protein for your daily activity is key to feeling healthy and balanced!

Today's blog post helps understand how much protein you need as well as the unpleasant symptoms that come with a protein deficiency. Keep reading to learn more!

Protein... The king of macronutrients when looking to put on muscle mass. The dietary need for protein is a must for each and every individual, especially if you're working out regularly. Not only does protein aid in muscle growth, it is also essential for regulating important functions of the body. Protein helps repair muscle tissue, supports the immune system, and aids in transportation of cells DNA throughout the body.

While carbohydrates and healthy fats are also essential for a balanced diet, today's blog dives deep into the significance of having enough protein in your diet, signs & symptoms that you're not getting enough, and easy ways to increase your overall protein intake.

How much protein do you need?

Although the amount of protein your body actually needs is going to look different for everyone, it is important to understand the basics of how to ensure you are getting enough. This will range depending on your age, body weight, height, activity level, and overall fitness goals.

The specific range for calculating your body's protein intake is anywhere from 10% to 35% of your daily calorie intake (Wempen, 2022). For example, if your daily calorie intake is 2,500kcal, 250-750 of those calories should be from protein.

When looking at how many grams of protein you should be eating per day, the science-based recommended dietary protein intake is 0.8 grams per kilogram of body weight for an average sedentary adult (Wempen, 2022). To put this in perspective, an individual who weights 150 pounds should be consuming no less than 54 grams of protein per day.

Another common rule of thumb for those weight-lifting and/or endurance training is to consume .8-1g of protein per pound of body weight. A 145 pound individual who engages in resistance training frequently may benefit from consuming 145-150 grams of protein each day.

It is important to understand that protein needs will look different for every individual. Those who participate in weight-lifting or endurance will benefit from a high protein diet compared to a sedentary individual. The key takeaway is make sure you are getting enough protein for your activity level and to not fall deficit of the recommended protein per day!

Signs you're not getting enough protein

Did you know that your body will present itself with some unpleasant symptoms when it's not getting enough protein? No matter what type of training you are engaging in, having enough protein is essential for fueling those workouts! Along with providing sustained energy, protein also aids in keeping our bellies satisfied and helps regulate blood sugar.

Correspondingly, not enough protein in your diet will give you some unwanted symptoms. That said, below is a list of common symptoms that your body will throw at you if you're in a protein deficiency.

1. Slow recovery from injuries

Protein is made up of amino acids, which are essential for building and replacing broken down muscle tissue. If your body doesn't have enough protein, you may be prone to frequent injuries. Due to the lack of protein in the muscle tissue, injuries may become prolonged and may take weeks to months upon healing.

2. Increased hunger & cravings

If you are in a state of protein deficiency, one of the first things you'll notice is how unsatisfied you are after meals. Protein is the number one macronutrient in keeping your hunger and satiety levels in check.

Additionally, having little to not enough protein in a meal may increase your chances of snacking more often because you are not experiencing full satiety.

3. Brittle hair, skin, and nails

If your hair seems to be breaking often and is becoming thinner, you may be in a protein deficit. Additionally, hands and nails tend to become more brittle and dry when your body is lacking protein.

Having enough protein increases the amount keratin that your body makes, which is the name of the protein that builds your hair and nails.

4. Weakness & fatigue

Since protein is a main source of energy, having too little will affect your energy levels throughout the day. This often relates in fatigue and muscle weakness days after a workout. Additionally, you will notice a decrease in strength in and outside of the gym. With too little protein, muscles are not getting the nutrition they need to grow and recover!

5. Fluid retention/swelling

Why is it that you may notice swelling if you're not getting enough protein? Fluid retention (edema), is common when not getting enough protein. This is because protein plays a big role in keeping fluid from accumulating into the tissues, such as the feet and ankles (Basch, 2022).

6. Poor immune system

Immune cells are made up from antibodies created from protein. When there is not an adequate amount of protein supplied to the immune cells, a poor immune system is the outcome.

With not enough protein in our bodies, the immune system becomes weakened and can't help to fight off viruses and bacteria as efficiently.

5 ways to increase your protein intake

If you're struggling to increase your overall protein intake, we have your back! Below are a few ways in which you can make a few easy and quick changes to make sure your daily protein intake is where it needs to be!

Make protein the main source of every meal/snack.
Carry high-protein snacks on the go.
Swap pasta for quinoa or chickpea pasta.
Increase protein portion sizes.
Add protein powder to your coffee & smoothies.

You can also click here for our latest blog on many more ways to increase your daily protein intake!

Summary

It's safe to say that having an adequate amount of protein in your daily diet is important for your overall physical health and wellbeing. It's important to note that protein intake will look different for each individual, but having an understanding of basic recommendations and ensuring you are getting enough will suffice your daily intake.

Protein deficiency may lead to unpleasant symptoms such as fatigue, brittle hair, skin, and nails, and potentially weaken the immune system. Finding ways to increase your protein intake will benefit your health and help you avoid those sugar cravings!

RESOURCES

Kristi Wempen, R. D. N. (2022, April 29). Are you getting too much protein? Mayo Clinic Health System. Retrieved April 3, 2023, from https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/are-you-getting-too-much-protein#:~:text=How%20much%20protein%20do%20you,per%20kilogram%20of%20body%20weight.

Lea Basch, M. S. (2022, September 23). 7 surprising signs you're not getting enough protein. mindbodygreen. Retrieved April 3, 2023, from https://www.mindbodygreen.com/articles/not-getting-enough-protein

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