Signs that you're not getting enough protein
Worried you’re not getting enough protein? For years, I didn’t. In fact, I avoided it like the plague. I thought that if I ate too much protein and worked out, I would become bulky—like those muscle men who slam weights around in the gym. It also didn’t help that I grew up in the 2000s, when cereal and granola bars were considered “health food.” Hungry in the middle of the morning? Just have some Special K!
It’s no wonder I had a bad relationship with food—I ate little more for breakfast than a bowl of fruit. I had cravings all the time, felt exhausted, and experienced mental lapses. And, for the record, my muscles were basically non-existent.
Of course, I’m not alone—many people don’t consume enough protein. In fact, many people do not even include it in the first meal of the day. “For example, in Spain, we eat pan con tomate—bread with tomato—for breakfast and do not add protein,” notes nutrition expert Mariana Sánchez Díaz.
These days, however, we are getting wise to the fact that getting adequate protein is not just necessary—it is vital for women as we age. It’s also especially important to get it in the morning: Studies show that eating at least 30 grams of protein for breakfast can prevent fatigue and cravings between meals. “Eggs, Greek yogurt, or rich protein sources such as salmon, mackerel, and tuna help control appetite throughout the day while supporting a faster metabolism, reducing inflammation, and improving cognitive function,” explains nutritionist and biologist Anastasiia Kaliga of the holistic wellness app Luvly.
At the very least, experts say 10% of our daily calories should come from protein. To figure that out in grams, just multiply your weight in pounds by 0.36—the result is the minimum amount of protein in grams you should aim for each day.
Signs you’re not getting enough protein
When I finally realized that I wasn’t getting enough protein for my body to function properly, it was because my menstrual cycle became irregular. (Turns out protein is important for hormones, too.)
Missing periods, experts say, is just one sign you may not be getting enough protein. Other symptoms? Swelling in the hands and feet, getting sick frequently, feeling depressed, or having wounds that are slow to heal. Below, nutritionists share a few more signs of not getting enough protein.
“In extreme cases, you can be tired and lack energy,” explains nutritionist Mariana Pérez-Trejo Soltwedel. “After all, consuming balanced meals—including protein—is key to keeping the immune system functioning and for regulating your hormones.”
This is because “undernutrition may result in weight loss and nutritional deficiencies leading to fatigue by means of lack of energy, a key concept of fatigue,” a recent scientific overview that looked at nutritional status as a mediator for fatigue notes. “When protein and energy intakes fail to meet individuals need, body stores are catabolized to provide energy, leading to the depletion of body fat and muscle with consequent symptoms such as fatigue or tiredness.” Another study that looked at the relationship between fatigue and protein found that “higher protein intake is independently associated with a lower risk of moderate and severe fatigue.”
“Protein is important for joints, muscle recovery, and muscle building. It also helps you maintain muscle mass in the long term,” explains Pérez-Trejo Soltwedel. “It’s especially important if you intense exercise sessions—there’s no use doing anabolic or strength training and then not feeding your muscles.”
To that end, eating ample protein can also help you achieve better results from your workouts. “You can be doing hours of exercise and not notice a change in your body or even gain muscle mass, if you’re not eating enough protein,” Pérez-Trejo Soltwedel says. And if you don’t exercise frequently? “That’s even worse,” she says. “You won’t be able to maintain the muscle mass you do have.” So eat those four eggs for breakfast, okay?
If your nails and hair are not looking their healthy best, it could be a sign you’re not getting enough protein. After all, “protein contains collagen and keratin, which are indispensable for healthy nails, hair, and skin,” says Pérez-Trejo Soltwedel. “If you don’t consume enough protein, your skin can become very dry, your nails will start to break, or you could even experience hair loss.” If you’re noticing any of these symptoms, it’s definitely wise to visit a doctor to have your protein levels checked.
“If you are only consuming carbohydrates, you may finish eating and feel hungry half an hour later—you never feel satisfied,” notes Pérez-Trejo Soltwedel. This is because protein can actually increase feelings of satiety, while simple carbohydrates can lead to blood sugar spikes that cause cravings later. “Rather than reaching for white bread and sugar-rich cereals that break down quickly and offer little nutritional value, start the day with a protein-rich breakfast,” recommends Kaliga. “A high protein diet can reduce ghrelin, the hormone that signals to your brain when it’s time to eat, and increase peptide YY, which signals satiety.”
For those who follow a plant-based or vegan diet, Pérez-Trejo Soltwedel recommends working with a nutritionist who can advise on the proper macronutrients. “You should also supplement with vitamins, minerals, magnesium and omega,” she notes. “Be sure to consume protein from whole grains and legumes.”
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