Are you constantly exhausted, feel hungry right after eating, or recover slowly from a cold or workout? These may indicate a protein deficiency. Many people underestimate their needs, and the body signals when intake is too low, according to registered dietitians Lauren Harris-Pincus and Cara Harbstreet. Simply explained, protein supports muscle mass, helps in tissue growth and repair, and prolongs feelings of fullness to prevent energy crashes. It is composed of amino acids, which are the “building blocks” your body uses to repair minor injuries and keep up a strong immune system.
When you fall short, you might experience the classic symptoms of a potential protein deficiency, such as fatigue, weaker workouts, and slower muscle recovery. Harris-Pincus states simply, as reported by Prevention: “If you feel like your life force is being drained—feeling hungry and unsatisfied between meals or finding it difficult to recover after workouts or a bout of illness—you might be lacking the key nutrient.” The goal is not a complicated plan that will force you to gradually switch to a high-protein diet that still feels flexible, instead focus on a balanced diet and everyday choices that fit into a healthy eating routine, like Greek yogurt, tofu, or legumes.
Signs you may need more protein
Consider protein to be your reliable companion that keeps your metabolism working properly. Meals that don’t “last” due to insufficient intake make you feel grazing or distracted. This is because protein helps to stabilize blood sugar and slow down digestion, which prolongs feelings of fullness. You may experience constant fatigue, hunger between meals, and harder-than-normal workouts if your intake is low. It may also take longer to recover from sports or illness because amino acids are necessary for the healing of tiny muscle “micro-tears.”
Low protein intake can gradually erode muscle mass and weaken you. Additionally, your immune system depends on amino acids to protect you; deficiencies can leave you weak. This does not imply the need for strict regulations. It just suggests eating a more balanced diet, which includes distributing protein throughout the day and combining it with fats and carbohydrates.
The solution is simple and easy if any of these symptoms seem familiar to you: adjust your plate to follow healthy eating habits and make sure that every meal includes some protein.
How much protein you need and easy ways for getting it
The amount of protein you need depends on your age, body weight, and degree of activity. According to Harbstreet, 0.8 grams of protein per kilogram of body weight is a basic recommendation, though it’s preferable to tailor your intake to your individual needs. That corresponds to around 54 grams each day for an individual weighing 150 pounds. To maintain their energy and muscle levels, elderly people and active adults may need more.
The simplest correction? Begin with breakfast: add Greek yogurt, eggs, or overnight oats made with milk and chia because many people don’t get enough protein in the morning. Include options like tofu or legumes (beans and lentils) for lunch and dinner.
To help your body use amino acids effectively for repair and a stable metabolism, try to consume 20 to 30 grams of protein per meal, spaced out throughout the day. Snack on simple foods like cottage cheese, roasted chickpeas (legumes), or a cup of Greek yogurt.
Build a plate that works for you
Harris-Pincus’s suggestion essentially consists of listening to your signals, especially fatigue and slow muscle recovery to prevent insufficiency, feel happier, and have regular energy levels.
However, think on eating healthily on a daily basis rather than pushing for perfection: diversify your nutrient intake, select meals you enjoy, and keep a reasonable schedule.