- Most of us eat enough protein. But there are exceptions, like illness or intense exercise.
- When your body doesn’t get the protein it needs, it sends you subtle hints.
- These include bad mood, frequent illness or trouble bouncing back from exercise.
Sometimes, getting the nutrients you need can feel like trying to balance a seesaw. Just when one side is steady, the other starts to tip out of balance. Protein is a perfect example. While most of us are meeting the minimum protein requirements, that doesn’t mean we’re always consuming enough high-quality protein to match our activity level, support our unique health needs or accommodate dietary restrictions.
The good news is that your body will often send you hints that you’re not getting enough of this nutrient. However, they’re not always obvious, and some of them may be downright weird.
So, we asked dietitians to share the under-the-radar signals that you need more protein. Here’s what to look out for.
1. You’re Always Hungry
Ever finish a snack or meal but still feel unsatisfied? Or, maybe you’re hungry again soon after you’ve eaten? “Not eating enough protein can leave you feeling hungry,” says Dawn Jackson Blatner, RDN, CSSD. “Protein boosts hormones that make you feel full, so skimping on protein can leave you constantly reaching for snacks.”
Leslie Bonci, M.P.H., RDN, CSSD, agrees, explaining that higher-protein diets increase the secretion of the appetite-suppressing hormones. This can help you feel more satisfied after meals. And if your goal is weight or fat loss, she says, a “protein prescription” can help control hunger and appetite between meals and preserve muscle mass in the process.
2. You’re Always Getting Sick
“If you get sick more often than normal, it may be another sign of inadequate protein intake,” says Kelly Jones, M.S., RD, CSSD. After you eat protein, your body breaks it down into protein building blocks called amino acids, she says. These amino acids are then used to create immune cells and antibodies, which are your body’s front-line defenders against illness. But if there are not enough amino acids on tap, your immune system may not be able to do its job effectively. This may raise your risk of catching colds or other infections. “It may also take you longer to bounce back when you do get sick,” she adds.
3. Your Muscles Ache
If your post-exercise muscle soreness is an issue, you may want to consider your protein intake. “Consistent muscle soreness or weakness, especially if you’re not heavily training, may hint at low protein, since it’s needed for muscle repair and recovery,” says Tony Castillo, M.S., RD, LDN. When your body doesn’t get sufficient protein from food, it may start to break down muscle tissue to get the protein it needs. This, in turn, may translate to sore muscles. Fortunately, research has found that consuming protein during or after exercise may speed muscle repair and alleviate some of those muscle aches.,
4. You’re Not Hitting Your Fitness Goals
“If you’re putting in the work with a fitness routine that involves both cardiorespiratory and strength training, but not seeing improvements in muscle strength or body composition, inadequate protein intake may be the culprit,” says Jones. That’s because active people have higher calorie and protein needs. However, if those needs aren’t being met, your body may burn the protein you eat for energy instead of using it to build muscle, she explains.
5. You Heal Slowly
Whether it’s after surgery, an injury or even a scrape, there are times when we all need to heal. During these periods, our protein needs increase. “If protein intake is inadequate, you won’t have #alltheheals,” says Bonci. Without enough protein, your body will lack the raw materials that it needs for tissue repair and remodeling. All of this can delay recovery and healing, which might be otherwise prevented by consuming enough protein, she explains.
6. Your Hair, Skin and Nails Don’t Look Healthy
Want the secret to lustrous hair, glowing skin and resilient nails? It might be more protein.
“Not eating enough protein may cause your hair to thin and fall out faster,” says Blatner. “Protein is essential for building strong, healthy strands, and [many] protein foods also contain iron and zinc, which support hair health.” ,
Similarly, if your nails are splitting, peeling or breaking more easily than usual, it could point to inadequate protein intake, says Castillo. “Protein is a key building block for keratin, the main structural component of nails.” Plus, poor nutrition in general can have a marked impact on nail health. So, a well-balanced diet with adequate protein can only help.
Jones notes that poor skin health can also be a sign you’re not getting enough protein. That’s because your skin is composed of structural proteins like collagen and elastin, which keep it smooth and firm. Without enough protein to supply the amino acids your body needs to make these structural proteins, your skin may start to sag, and fine lines and wrinkles may set in.
7. You’re Feeling Down in the Dumps
If you’ve got a case of the grumpies, it might be your diet. “Increasing your protein intake by even 10% may improve your mood and help get your emotions back on track,“ explains Blatner. While the reasons aren’t entirely understood, one study suggests that eating additional protein may help your body produce more of the mood-boosting hormone serotonin. That’s not the only way protein may help balance your mood. This nutrient also helps stabilize blood sugar levels, which may prevent the mood dips that often accompany blood sugar crashes.
High-Protein Recipes to Try
Our Expert Take
While many of us get the minimum amount of protein, some of us need more of it. When this happens, some weird signs may appear. Sneaky signs that you’re not getting enough protein are feeling hungry all the time, muscle soreness, and lackluster hair, skin and nails. You may also have difficulty hitting your fitness goals, bouncing back from injury or illness and even feel more depressed or moody. If you notice any of these signs, it’s a good idea to check in with your health care provider or a registered dietitian nutritionist. They can take a close look at your diet to see if insufficient protein is what’s causing your strange symptoms, and help you develop a healthy eating plan to get the protein you need to feel your best.
