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; it should be a nutrient central to any nutritious, balanced diet. If you’re looking to add more protein to your diet, you may be wondering: How much protein is enough? And what are the signs that you are not eating enough protein? Luckily we had a chat Destini Moody, RDN, CSSD, LDa registered dietitian and sports dietitian at Garage Gym Reviews, who answers these exact questions and explores 10 telltale signs you’re not eating enough protein.
Before we dive in, let’s do a quick refresher from high school biology class. Protein, along with carbohydrates and fats, is one of the three macronutrients your body needs for energy. Once consumed, proteins are broken down into amino acids (the building blocks of muscle) that your body uses for fuel, building muscle, tissue repair, immune function and supporting several essential functions.
At four calories per gram, the recommended dietary allowance (RDA) for a sedentary adult is 0.8 grams per kilogram or 0.36 grams of protein per pound of body weight. According to the United States Department of Agriculture (USDA), this daily amount equates to approximately 46 grams of protein for women and 56 grams for men.
Now that we’ve established the importance of protein in your diet and how much of it you should consume each day, read on to discover 10 surefire signs you’re not eating enough protein, according to Moody. And then don’t miss 16 Easy Ways to Increase Your Protein Intake.
You have trouble building muscle
If you find yourself hitting a plateau when it comes to gaining muscle, this could indicate a protein deficiency. Muscle growth requires more than just strength training. Research shows that consuming between 1.6 and 2 grams of protein per kilogram of body weight is optimal for people who want to build muscle.
“Many people who are trying to increase their muscle mass focus on increasing their weight by eating as many calories as possible,” says Moody. “However, you will likely become frustrated and gain weight without enough protein in those calories. You will also find that your strength decreases or does not improve if you don’t eat enough protein.”
You often get sick
If you’re constantly sniffling or feeling bad, it could mean your immune system is working at suboptimal levels due to insufficient protein intake.
“Many people don’t know that antibodies, the molecules in your immune system that fight disease, are proteins,” Moody explains. “No matter which flu shot you get this year, your immune system may not be able to defend itself against illness without enough protein.”
You’re always tired
“If you don’t eat enough protein, your body has to get its amino acids from somewhere. So it starts to break down your muscle mass to meet its protein needs. If enough muscle is lost, it causes weakness and you feel constantly exhausted,” says Moody If you experience fatigue on a regular basis, you may need to reassess your protein intake.
You experience mood swings
Mood swings can be a subtle indicator of a protein deficiency that affects neurotransmitter production. Neurotransmitters are chemicals that enable communication between brain cells for a balanced mood.
“A lack of protein can lead to eating too many carbs, and those blood sugar drops can cause you to snap at your friends and coworkers one too many times, seemingly for no reason. Protein also makes up some neurotransmitters in the brain that control mood , so if protein intake is low, your mood may follow.”
Your hair and nails are weak and brittle
Your hair and nails are made up of keratin, a structural protein that requires amino acids. If you don’t eat enough protein, your body cannot produce enough keratin for proper growth, strength and maintenance of hair and nails. Moody tells us, “Your hair, skin, and nails all maintain their integrity with collagen and keratin, both proteins. Eating enough dietary protein keeps your hair shiny, nails strong, and skin soft.”
You’re always hungry
Studies show that protein is the most satiating macronutrient, meaning it keeps you feeling full longer and helps reduce cravings. “Including protein in most of your meals and snacks is a great strategy for feeling full all day long,” says Moody. “Try eating protein, fat and carbohydrates together for a complete meal or snack.”
You have anemia
Although anemia is often linked to iron, it can also stem from not getting enough protein in your diet. According to the NIH, hemoglobin, crucial for oxygen transport, depends on proteins for synthesis. “There are many forms of iron deficiency, but hypoproteinemia is a condition in which a person has very low levels of protein in the blood,” explains Moody. “Consuming protein-rich foods on a consistent, daily basis can help with iron deficiency. If you are unsure which type of iron deficiency you have, it is essential to get more blood tests and consult a registered dietitian or doctor.”
You lose muscle mass
Although losing muscle mass is a natural aging process, it can also indicate inadequate protein intake. Regular strength training requires a consistent protein intake every day to build muscle mass. Research shows that consuming 25 to 30 grams of high-quality protein, evenly distributed throughout the day, is the ideal way to build and maintain muscle mass.
Moody says, “Eating enough dietary protein can help maintain muscle status 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.”
You have trouble losing weight
If the scale refuses to move, it could be an inadequate protein sabotaging your weight loss efforts. According to Harvard Medical School, protein has a high thermic effect, meaning it requires more calories to burn during digestion than carbohydrates or fats. “If some people don’t eat enough protein, they may be hungrier or less satisfied, resulting in consuming other high-calorie foods that 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 sufficient protein intake per day, will positively influence bone status.” According to the American Society for Nutrition, several studies indicate that higher protein intake can improve bone density and reduce the risk of fractures, regardless of the protein source.
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