8 Warning Signs You're Not Getting Enough Protein in Your Diet
Protein is an essential nutrient that plays a critical role in nearly every function of the human body—from building muscle and repairing tissue to producing enzymes and supporting immune health. Despite its importance, many people fall short of their daily protein needs without realizing it. If you're not eating enough protein, your body will start to send warning signals.
In this article, a fitness coach breaks down 8 common signs that you're not getting enough protein—and what you can do to fix it.
1. Thinning Hair and Weak Nails
Your hair and nails are primarily made of keratin, a type of protein. When you're not consuming enough protein, the body prioritizes essential functions over beauty-related ones, leading to hair thinning, shedding, and brittle nails. If you’ve noticed your hair losing volume or your nails splitting easily, low protein could be a root cause.
2. Constant Food Cravings
Protein helps regulate blood sugar and keeps you full for longer. A lack of protein may cause your body to crave sugary or high-carb foods to make up for the missing energy. If you find yourself constantly reaching for snacks—even shortly after a meal—it might be time to check your protein intake.
3. Loss of Muscle Mass and Strength
One of the most obvious effects of low protein is muscle loss. Your body breaks down muscle tissue to access amino acids when you're not getting enough from food. Over time, this can lead to decreased strength, slower metabolism, and a harder time maintaining weight loss.
4. Frequent Injuries and Slow Recovery
Protein is vital for muscle repair and recovery. If you're working out but find that your muscles are always sore, or you're prone to injuries like strains and sprains, it could be because your body lacks the building blocks needed to heal efficiently.
5. Edema or Swelling
In extreme cases of protein deficiency, you might experience swelling in your hands, feet, or face. This happens because protein helps maintain fluid balance in the body. Without enough of it, fluids can leak into surrounding tissues, leading to puffiness and bloating.
6. Weakened Immune System
Protein supports the immune system by helping to build antibodies and immune cells. Not getting enough can leave you vulnerable to frequent colds, infections, and slow recovery from illnesses.
7. Mood Swings and Brain Fog
Amino acids from protein are needed to produce neurotransmitters like serotonin and dopamine. If your diet lacks sufficient protein, you may notice changes in mood, difficulty concentrating, or feeling mentally “foggy” more often.
8. Fatigue and Weakness
If you’re feeling tired all the time—even after a full night's rest—low protein could be the reason. Without enough protein, your body struggles to generate energy, which can lead to sluggishness and low stamina throughout the day.
How Much Protein Do You Really Need?
The Recommended Daily Allowance (RDA) for protein is about 0.8 grams per kilogram of body weight, but this varies based on activity level, age, and health goals. Active individuals or those looking to build muscle may need 1.2 to 2.0 grams per kilogram.
Good sources of protein include:
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Lean meats (chicken, turkey, beef)
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Fish and seafood
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Eggs
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Dairy products (Greek yogurt, cottage cheese)
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Legumes (beans, lentils)
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Nuts and seeds
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Plant-based options (tofu, tempeh, edamame)
Final Thoughts
Protein isn’t just for bodybuilders—it's essential for everyone. If you recognize one or more of these signs in yourself, it might be time to reevaluate your diet. Small, consistent changes—like adding an extra egg at breakfast or swapping in Greek yogurt for snacks—can make a big difference in your overall health and energy levels.
Need help optimizing your nutrition? Speak with a registered dietitian or certified fitness coach to get a personalized meal plan that fits your goals.
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