8 Signs That You're Not Getting Enough Protein

 

Adverts for protein powder are everywhere right now. For the uninitiated, many feature a ripped guy flexing his Stanley cup like a dumbbell. But getting enough protein isn't just for those wanting to build muscle with weights. It's crucial for

anyone, as it keeps every part of your body ticking like a well-oiled machine, from your bones to your fingernails.

Your body contains more than 10,000 different proteins. These proteins are made up of molecules called amino acids. “Your body needs a total of 20 different amino acids to function correctly,” says nutritionist Riya Lakhani-Kanji. “But your body isn't capable of producing all of them on its own. It can only make 11 of these essential amino acids. To meet all your body's needs, you need to obtain the remaining nine amino acids through your diet.”

All of these amino acids are vital for your body. “Amino acids are the building blocks of protein, essential for muscle growth, repair and maintenance," 

So, how much protein should you have?

The amount of protein you need daily can vary depending on several factors, including your age, activity level and overall health. “Generally, a simple guideline is to consume about 0.8 grams of protein per kilogram of body weight,” advises Riya. “For most adults, this translates to about 50-70 grams of protein per day.”

In food maths, that could be the equivalent of “a chicken breast (about the size of your palm), which typically contains around 30 grams of protein,” Riya explains. “Similarly, a cup of cooked beans or lentils has about 15-18 grams of protein, and two large eggs will give you roughly 12 grams.”

When you eat your portion of protein matters, too. “I recommend spreading your protein intake throughout the day to ensure your body has a constant supply," Milena says. "Consuming protein with each meal not only helps to maintain muscle mass, support metabolism and help you feel fuller for longer periods of time, but it also balances your blood sugar.”

These are the signs that you're not getting enough protein via your diet:

1.Swollen feet and ankles

A common sign that you're not getting enough protein is swelling (also called edema), especially in your feet, ankles and abdomen. This is because a lack of protein affects the balance of fluids in your tissues, says Riya. “Proteins like albumin help manage the balance of fluids between blood vessels and body tissues. Without enough protein, this balance is disrupted, causing fluid to accumulate in the wrong places, leading to noticeable swelling.”

As many things can cause edema, speak to your doctor in case it's a symptom of something more serious.

2. Mood changes

Many neurotransmitters are made of amino acids - chemicals that your brain uses to relay information between cells. For example, the amino acid tryptophan is a precursor to serotonin, the body's feel-good chemical.

“Protein provides the amino acids crucial for the production of neurotransmitters such as serotonin and dopamine, which are essential for maintaining stable moods,” Milena notes. So a lack of protein can really affect how you feel.

3. Hair, nail and skin issues

Protein is crucial for the health of your skin and hair. “When you're not getting enough protein, your body prioritises the vital functions, which often means your hair and skin get less attention,” Riya says.

The amino acid cysteine is important for the production of keratin, “a key protein in hair, skin and nails,” Milena adds. Without adequate protein intake, your hair growth cycle can become disrupted, leading to increased hair shedding and nails can become brittle.

As for your skin, protein plays a crucial role in maintaining its elasticity and hydration, Riya notes. “A lack of protein can impair collagen production, another protein that keeps your skin firm and supple,” she explains. "This results in dry, flaky skin that might also appear duller. Essentially, ensuring a balanced protein intake supports healthy, glowing skin and strong, thick hair.”

4. Slow-healing wounds

For similar reasons, not eating enough protein can mean that cuts and sprains take longer to heal. “Protein is essential for tissue repair and the formation of new cells and collagen,” explains Milena. “Insufficient protein intake can lead to slower wound healing and an increased risk of infection.”

5. Weak muscles and feeling tired all the time

If you find you get tired quickly, or frequently have sore muscles, it might be a sign that you're not getting enough protein.

“Protein is crucial for muscle maintenance and repair,” Riya explains. “When you're not consuming enough protein, your body struggles to rebuild muscle fibres, which can lead to muscle weakness and loss. Without adequate protein intake, your energy levels drop significantly because muscles play a vital role in your overall stamina and strength.”

6. Feeling hungry

Protein fuels the body so it will make you feel fuller throughout the day. It also influences certain hormones associated with appetite. Milena points out, “it stimulates leptin, the feel full hormone, and reduces levels of ghrelin, the hunger hormone."

7. More sugar cravings

Eating a meal without enough protein means you digest the carbohydrates more quickly and your blood sugar will rise – and then suddenly plummet.

“Protein helps stabilise blood sugar levels by slowing down the digestion and absorption of carbohydrates,” says Milena. “When you consume protein, it slows down the absorption of sugar into the bloodstream, preventing rapid spikes and crashes in blood sugar that trigger cravings.”

8. Frequently getting ill

A lesser known benefit of eating enough protein is a boosted immune system. “One of its [your immune system's] primary functions is to aid in the production of immune cells and antibodies, which are essential for fighting off infections and illnesses,” Riya notes. “Without sufficient protein, your body might struggle to produce enough of these crucial components, leaving you more susceptible to getting sick.”

The best protein-rich foods

A healthy, balanced diet typically provides all the amino acids your body needs, but only if you add protein to each meal. “Adding protein to your diet is easier than you might think,” says Riya, who recommends these food sources:

Animal products

Lean meats like chicken and turkey: "They're packed with essential amino acids to help build and repair muscle."

Fatty fish like salmon and trout: “They are not only high in protein but also come with the added bonus of omega-3 fatty acids, which are great for your heart.”

Dairy: “Greek yogurt and curd are also great protein sources. They’re convenient for snacking and can be easily incorporated into meals.”

Eggs: “They are often considered a ‘perfect protein’ as they provide all nine essential amino acids, which your body can't produce on its own.”

Vegan sources of protein

Legumes such as lentils, chickpeas and black beans: “As a vegan, I get my protein from plant-based sources that are just as effective and nutritious. These are staples, offering substantial protein content.”

Quinoa: “This is another powerhouse, providing all nine essential amino acids – quite rare for a plant source.”

Nuts and seeds: “Almonds, chia and hemp seeds add both protein and healthy fats to your diet.”

Tofu and tempeh: “These are fantastic soy-based options that can be incorporated into a variety of dishes.”