It’s no secret that protein is an essential nutrient for building muscle mass, supporting healthy weight management, and strengthening the immune system. But protein isn’t just vital for bodybuilders and athletes; Any nutrient should be a focused nutrient in a balanced diet. If you’re looking to add more protein to your diet, you may wonder: How much protein is enough? What are the signs that you’re not eating enough protein? We chatted by chance Destini Moody, RDN, CSSD, LDAt Garage Gym Reviews, a registered dietitian and sports dietitian answers these questions in full and explores 10 signs you’re not eating enough protein.
Before diving in, let’s take a quick refresher from high school biology class. Protein is one of the three macronutrients your body needs for energy, along with carbohydrates and fats. Once consumed, protein is broken down into amino acids (the building blocks of muscle), which your body uses for fuel, muscle building, tissue repair, immune function, and to support a variety of essential functions.
The recommended dietary allowance (RDA) of protein, which provides four calories per gram for a sedentary adult, is 0.8 grams of protein per kilogram, or 0.36 grams of protein per kilogram of body weight. This daily amount equals approximately 46 grams of protein for women and 56 grams of protein for men, according to the United States Department of Agriculture (USDA).
Now that we’ve established the importance of protein in your diet and how much protein you should consume daily, read on to uncover 10 sure signs that you’re not eating enough protein, according to Moody. Next up, don’t miss 16 Easy Ways to Boost Your Protein Intake.
You’re having trouble building muscle
If you find yourself at a plateau when it comes to gaining muscle, this could be a sign of protein deficiency. Muscle growth requires more than strength training alone. Research shows that consuming 1.6 to 2 grams of protein per kilogram of body weight is ideal for those looking to build muscle.
“Many people trying to gain muscle mass focus on bulking up by eating as many calories as possible,” says Moody. “However, when you don’t have enough protein in those calories, you’ll likely become frustrated and gain fat. If you don’t eat enough protein, you’ll also notice your strength diminishing or not improving.”
You get sick often
If you constantly feel cold or under the weather, this may mean that your immune system is operating at suboptimal levels due to inadequate protein intake.
“Many people don’t know that antibodies, which are disease-fighting molecules in your immune system, are proteins,” Moody explains. “No matter which flu vaccine you received this year, your immune system may not be able to defend itself against disease without enough protein.”
You are always tired
“When you don’t get enough protein, your body needs to get amino acids from somewhere. Therefore, it starts to break down your muscle mass to meet its protein needs. When there is enough muscle loss, this causes weakness and you feel tired all the time,” says Moody. If you’re feeling tired on a regular basis, you may need to re-evaluate your protein intake.
You experience mood swings
Mood swings may be a subtle indicator of protein deficiency that affects neurotransmitter production. Neurotransmitters are chemicals that enable communication between brain cells for balanced moods.
“A lack of protein can cause you to consume too many carbohydrates, and these blood sugar dips can cause you to repeatedly lash out at friends and co-workers for seemingly no reason. Protein also creates certain neurotransmitters in the brain that control your mood, so when protein intake is low, your mood follows suit.” can follow.”
Your hair and nails are weak and brittle
Your hair and nails consist of keratin, a structural protein that requires amino acids. When you don’t eat enough protein, your body cannot produce enough keratin for the proper growth, strength and maintenance of hair and nails. “Your hair, skin, and nails maintain their integrity with collagen and keratin, which are both proteins. Consuming adequate amounts of dietary protein keeps your hair shiny, nails strong, and skin soft,” Moody tells us.
You are always hungry
Research shows that protein is the most satiating macronutrient, meaning it keeps you feeling full for longer and helps reduce appetite. “Adding protein to most of your meals and snacks is a great strategy for feeling full throughout the day,” says Moody. “Try eating protein, fat and carbohydrates together for a complete meal or snack.”
You have anemia
Although most often associated with iron, anemia can also be caused by not getting enough protein in your diet. Hemoglobin, which is vital for oxygen transport, relies on protein for synthesis, according to the NIH. “There are many types of iron deficiency, but hypoproteinemia is a condition in which a person has very low levels of protein in their blood,” Moody explains. “Eating protein-rich foods regularly on a daily basis can help with iron deficiency. If you are not sure what type of iron deficiency you have, it is very important to have further blood tests and consult a registered dietitian or doctor.”
You are losing muscle mass
While loss of muscle mass is a natural aging process, it can also signal inadequate protein intake. Regular strength training requires a steady protein intake each day to gain muscle. Research indicates that consuming 25 to 30 grams of high-quality protein, spread evenly throughout the day, is the ideal way to build and maintain muscle mass.
“Consuming adequate amounts of dietary protein can help maintain muscle tone and prevent muscle wasting or loss. Regardless of one’s goals, maintaining muscle mass should be a top priority for everyone’s health and well-being,” Moody says.
You are trying to lose weight
If the scale refuses to budge, there may be insufficient protein sabotaging your weight loss efforts. Protein has a high thermic effect, which means it requires more calories than carbohydrates or fats to burn during digestion, according to Harvard Medical School. “When some people don’t eat enough protein, they may become hungrier or less satisfied, which can lead to consumption of other high-calorie items, which can lead to weight gain over time,” says Moody.
You have weak bones
“Protein is important not only for your muscles, but also for your bone health,” says Moody. “Regular strength training combined with adequate protein intake each day will positively impact bone condition.” According to the American Society of Nutrition, many studies show that a high protein intake, regardless of protein source, can improve bone density and reduce the risk of fractures.
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