9 (Surprising) Signs You’re Not Getting Enough Protein
Proteins are some of the most important ingredients for our bodies. By eating protein rich foods we provide our bodies with necessary and important amino acids which are the basic building blocks of our bodies. Amino acids help our bodies function overall. However, when there is a shortage of these nutrients the body begins to send signals through various ways to let us know something is wrong, and you’re not getting enough protein.
Proteins are some of the most important ingredients for our bodies
Signs You’re Not Getting Enough Protein
Protein deficiency can be quite detrimental to our health. And if a large number of symptoms occur that means that there is really wrong with your diet. In most cases, to avoid the unpleasant and health ruining symptoms of protein deficiency it’s enough to make some changes to your diet. And while protein is most often associated with animal products, there are also plenty of other sources as well. So, what are the signs you’re not getting enough protein?
There are both animal based protein and plant based protein
#Slow Healing Wounds
Protein, alongside the important amino acids it supplies the body with, are some of the most important building blocks of the body. When we get wounds, cuts and so on proteins help them heal faster. However, when a person is protein deficient, the body loses the ability to repair and heal wounds. It takes much more time than usually for even the tiniest of cuts to heal. This is often some of the first tell-tale signs.
When we get wounds, cuts and so on proteins help them heal faster
#Loss of Muscle Mass
During sports or increased physical activities in general, we subject our bodies to some serious stress. Of course, this stress is needed in order to grow physically. However, in order for the body to recover and work as normal, an increased intake of nutrients is often necessary. This includes nutrients such as protein, carbohydrates, vitamins, and minerals. However, if there is insufficient availability of such nutrients, the body will start to compensate from the reserves it already has – for protein (loss of muscle mass), carbs (glycogen) or fat (fat deposits). You need protein in order to help your muscles recover.
Lack of protein means lack of muscle mass
#Brittle Bones
In addition to the processes listed above, proteins also help the body to absorb calcium better. What this means is, that when there is a lack of proteins this can lead to weaker bones. This in its own turn is a serious prerequisite for frequent bone injuries, as well as a slower and harder recovery.
Proteins help the body to absorb calcium better
#Hair Loss
Fun fact: hair is made up of 90% protein. For that reason, you need an adequate protein intake in order to have strong and healthy hair. However, when the body is lacking in protein, the hair follicles tend to thin out and thus the process of hair loss is accelerated. Leading to you finding hair everywhere. This is one of the most easily recognized and sure signals that you may not be getting enough protein.
You need an adequate protein intake in order to have strong and healthy hair
#Brain Fog
Another clear sigh of protein deficiency is the inability to concentrate and have reoccurring “brain fog”. The easiest way to know if you have this problem is to pay attention to the following signs. Do you find it difficult to concentrate on one thing? Is it hard to remember or understand things you are listing or reading? Do you find yourself re-reading or re-listening things often? If the answer is yes, then you may have protein deficiency.
Another clear sigh of protein deficiency is the inability to concentrate
#Can’t Lose Weight
As we mentioned, a lack of protein in the diet is a serious prerequisite for losing muscle mass. While this may seem like weight loss, it often has long-term health consequences in therms of metabolic damage and imbalance in hormones. An adequate protein intake can help reduce appetite, help keep muscle mass and stimulate the hormones related to maintain a healthy weight.
An adequate protein intake can help reduce appetite
#Sugar Cravings
If you have constant sugar cravings, this is a sign you are lacking in protein. Protein has the ability to regulate blood sugar and thus reduce the appetite for sweet cravings. Make sure to east your protein with carbs. This will help your body digest the protein slower and the blood sugar changes will be more gradual over time.
Protein regulates blood sugar and thus reduce the appetite for sweet cravings
#Weakness and Fatigue
If you are lacking protein in the diet long term, your body will start to break down your muscles in order to try to supply your body with some protein. Consequently, this leads to you feeling weak and tired. These two are some of the earliest signs of protein deficiency.
The lack of the protein in your system will cause feelings of weakness and fatigue
How Much Protein Do You Need?
We wish there was an easy answer to this question. However, it varies from person to person. Your protein needs are based on your age, sex, activity levels and health history. However, there is a general guideline you can follow. The recommended daily amount for a fully healthy adult with minimal physical activities is around 0.8 grams of protein per kg of body weight. However, if you live an active lifestyle, you will most likely need to have more protein. This also goes if you are vegan.
The RDA for a fully healthy adult is around 0.8 grams of protein per kg of body
Now you know if you’re not getting enough protein. We hope you found this article useful. Having plenty of protein in your diet is necessary for a balanced and healthy life. So, make sure you include variety in your diet – veggies, fruits, healthy fats, protein and so on.
Having plenty of protein in your diet is necessary for a balanced and healthy life
Sources:
- Jenata Dnes ©
- Self ©
- WebMD ©
- Mind Body Green ©
- Health ©
- Fit On ©
- Healthline ©
