5 Signs You May Not Be Consuming Enough Protein

Whether you want to lose weight, build muscle, or stay healthy and strong as you get older, providing your body with the protein it needs is essential.  As the building block for making everything from your hair, skin, bones, muscles, and cartilage, protein is vital to repairing and creating new cells. Consuming too little protein can adversely affect how you look and feel.  It’s also important for your health as research finds that diets rich in protein can help prevent obesity, osteoporosis, and diabetes.  

How much you should consume is largely dependent upon your age, activity level, and your specific health and fitness goals.  While the Recommended Dietary Allowance (RDA) for protein is 0.8 grams of protein per kilogram of body weight, what you should know is that this is the amount you need to meet your basic nutritional needs.  Studies show that it’s far from sufficient to ensure optimal health and body composition.  

According to data from the U.S. Department of Agriculture, a third of women between the ages of 20 and 40 don't get their recommended daily amount of protein. After working with hundreds of busy parents and professionals over the past decade, our Boston personal trainers have discovered that many people struggle to consume enough protein on a regular basis.

In this article, you’ll learn 5 warning signs that you may not be eating enough protein (and what you can do about it). 

You get sick frequently

Although there are many factors that can contribute to a weakened immune system, inadequate protein consumption can play a role.  Because immune cells are made from proteins, if you’re not eating enough protein, your body will have a tougher time fighting off infection.  According to one study, older women who consumed a low amount of protein over a nine week period experienced a significantly reduced immune response.  If you get sick several times per year, it’s a good idea to look at your eating and consider increasing your protein intake. According to research, aim for 0.7–1 grams per pound (1.6–2.2 grams per kg) of body weight to keep your body and immune system strong.

You’re always hungry

If you find yourself constantly snacking and experiencing food cravings (due to physical hunger), this may be a sign that your protein consumption is too low.  Because studies show that protein is the most satiating macronutrient, consuming a protein-rich food at each meal will help balance your blood sugar levels and keep you fuller for longer between meals.  This is especially true in the morning as research suggests that protein-rich breakfasts help regulate your appetite throughout the day. Research in the journal Nutrition Metabolism found that dieters who boosted their protein intake to 30 percent of their total calories ate nearly 450 fewer calories each day and lost 11 pounds over a three-month period. 

You’re struggling to lose weight/improve your body composition

Building muscle is one of the most important things you can do to lose fat and build a leaner, more defined body.  The reason . . .  the more muscle mass you build, the more calories you burn at rest (known as your basal metabolic rate). With that in mind, maintaining or increasing your BMR is key for maximizing fat loss. According to findings from a study published in The Journal of Physiology, if you’re working out but you aren’t gaining muscle, you may not be consuming enough protein.  When your body isn’t receiving the protein it needs, it tends to take protein from our skeletal muscles, leading to muscle wasting. Not only does muscle loss speed up the aging process, but it also can impede your weight loss efforts. Although it’s impossible to provide exact numbers, studies suggest that, if you want to lose weight, aim for a daily protein intake between 1.6 and 2.2 grams of protein per kilogram of bodyweight (.73 and 1 grams per pound). 

Your hair is thinning and your nails are brittle

A healthy head of hair requires a healthy food plan that’s sufficient in protein.  The reason: hair follicles are primarily comprised of a protein, called keratin. In order to grow, your hair needs the building blocks of protein, called amino acids. Because your body can only produce 11 of the 20 amino acids, you need to get the remaining nine amino acids — called essential amino acids — from food. According to a January 2017 report published in Dermatology Practical & Conceptual. If your diet is low in complete proteins, which contain all nine essential amino acids, you may experience hair loss. Aim to eat nutritious sources of lean protein like fish, eggs, poultry, grass-fed beef, venison, and bison. Important note: thinning hair isn’t always caused by eating too little dietary protein as there are several factors involved.

You often experience insomnia

Stress isn’t the only thing that can keep you awake at night. Researchers have linked low protein intake (which is less than 16% of energy from protein) with difficulty falling asleep. Protein is the most satiating of the macronutrients.  If you’re not consuming enough, especially at bedtime, your body may not feeling satisfied leading to hunger and impaired sleep.  

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