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Protein is powerful. It helps our bodies build and repair muscle, it regulates our blood sugar and keeps us full, and it helps us grow healthy hair and nails. And while most Americans meet their protein needs, some groups have to work harder to get enough, per the Mayo Clinic Health System.
Once you turn 40, you start to lose muscle mass and need more protein to stay strong and healthy, per the Mayo Clinic. Likewise, if you exercise regularly, you need more protein to meet your body’s needs. Even if you don’t fall into one of these categories, you should take steps to ensure you’re packing enough protein. Protein deficiency can make you feel grumpy, sluggish, and hungry all the time—impacting everything from your weight to your mood.
Plus, getting enough protein is easier said than done. Sarah Mirkin, R.D.N., author of Fill Your Plate, Lose The Weight, recommends getting at least 20 grams at each meal. Your body can only process 20 to 30 grams at once, she explains, so that’s enough to keep you full and give you energy without going overboard. The thing is, one egg contains just 3.68 grams of protein and a slice of bacon offers just 2.58 grams, per the U.S. Department of Agriculture (USDA). So even if you think your meals are protein-packed, you may not be getting enough.
Knowing the signs of protein deficiency can help you recognize when you’re not meeting your body’s needs. Here are the red flags that you need more protein on your plate.
Missed fitness goals
If you’re working out but not seeing results, your post-workout meals may be to blame. That’s because when you lift weights, your muscle fibers break down. And to help your body repair your muscles and make them stronger than before, you need a post-workout serving of protein. “If you neglect to refuel with protein after your workouts, then you’ve only broken the muscle down, which results in muscle loss,” says Mirkin.
Constant sugar cravings
Constantly craving sugar and carbs? When you eat a meal that lacks enough protein, you’re more likely to feel unsatisfied and reach for sugary, fatty foods. “Protein balances things out, stops cravings, and keeps us full longer,” says Natalie Jill, the lead trainer for Fit After 40. Be sure to consume enough protein at every meal to keep your sweet tooth in check.
Dry, flaky skin
If you used to have healthy, glowing skin that now looks dull and flaky, it might be a sign you’re not getting enough protein. “Protein makes up the building blocks of our hair, nails, and skin,” says Steven Bowers, D.O., author of Secrets of the World’s Healthiest People. “If you’re not getting enough, you might develop brittle, dry hair or dry, flaky skin.”
Nonstop hunger
If you feel hungry an hour after eating, there may not be enough protein and fat on your plate. Carbohydrates take less time to digest than protein and fat, meaning you’ll feel hungry faster if you load up on carbs instead of balancing out your meals. “If you start your day with just milk and cereal, your blood sugars will spike and then crash,” explains Mirkin. “This will cause you to reach for more carbohydrates to lift you up again.”
Relentless fatigue
If you feel tired all the time, or you’re struggling to concentrate, low protein may be to blame. “If you’re skimping on protein, you may feel brain fog,” says Mirkin. “Protein makes you feel more awake and alert, while carbohydrates can make you feel sleepy.” Iron deficiency, also known as anemia, can also cause extreme fatigue. Some foods high in iron also happen to be high in protein, so you can cover both bases by eating foods like beans, quinoa, ground beef, and chicken liver.
Hair loss
A thinner ponytail could be your body’s way of crying out for help. “Hair loss is very common from low-calorie and low-protein diets,” says Mirkin. “Essential amino acids are necessary for healthy hair, skin, and nails.” So if your hair starts thinning or falling out, make sure you’re getting enough protein. And if you are, talk to your doctor—hair loss is also associated with a range of other health conditions.
Fat that won’t budge
If you’re losing weight, but your clothes are still tight, you may be dropping muscle instead of fat. This is especially true if you’re not getting enough post-workout protein, or if you’re over 40—the age when many people begin losing muscle mass. “When our hormones start to change, eating protein becomes even more essential, because this is the time when our body starts losing lean mass,” says Jill.
Mood swings
If you’re feeling grumpier than usual, you may not be imagining it. Protein can boost your mood by providing the amino acids needed to produce feel-good neurotransmitters, like serotonin and dopamine. “Without these essential amino acids, you are likely to experience depression, mood swings, and anxiety,” says Mirkin.
Swelling or bloating
If you constantly feel bloated—even while avoiding bloat-inducing beverages and foods—you may be low on protein. “Protein is necessary to maintain an adequate balance of fluid in and outside of the cells of your body,” says Mirkin. And remember, bloating doesn’t always happen in your belly. You can also experience swelling in your legs and ankles due to lack of protein.
Weakened immune system
Taking more sick days than usual? A low-protein diet may be to blame, Mirkin says. Protein powers the antibodies that fend off sickness, making it a major immune booster.“Most high-protein foods also contain zinc, which helps fight infection,” she adds.
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