Did you know that about 1 billion people worldwide aren’t getting enough protein? While it’s not as big of an issue in developed countries, knowing how lack of protein affects you is still important. This post’ll cover everything you need to know about getting enough protein. This includes protein requirements, lack of protein symptoms, and tips on getting more protein.
How much protein do you need?
Before understanding whether or not you’re getting enough protein, it’s crucial to understand its importance and our requirements.
Protein is a crucial macronutrient for our bodies. There are many processes that it takes part in and contributes to. Some of the most important functions it has include:
- Makes up the structures of the body, including bones and tissues like muscle tissue.
- It makes up the active molecules of our cells, called enzymes. These carry out essential processes inside our cells. They help ensure that everything inside us, from energy release to clearing out waste, is running smoothly.
- Makes up signalling molecules. Our body requires hormones and molecules like neurotransmitters to send signals across large distances. This ensures that all our bodily functions coordinate and keep us going.
Therefore, it is critical to get sufficient protein from the diet. But how much is enough protein?
The US has set the Recommended Dietary Allowance for protein at 0.8 grams per kilogram of body weight. This standard has been set in 1941 and has not been changed since.
However, there are instances where your protein requirements can be higher than the recommended. For example, those who are older than 65 and those who are pregnant or breastfeeding can benefit from having more protein than suggested.
In addition, those who lead an active lifestyle should consume more protein to support their muscle mass. For example, active people and athletes can benefit from eating around 1.2-2.0 grams of protein per kilogram of weight daily. If you’re doing resistance training regularly, stick to the higher end of the range.
It can be hard to pinpoint exactly how much protein you need daily. However, it is essential not to go below 0.8 grams of protein per kilo, as that can have negative effects on your health.
But how can you tell if your diet contains not enough protein? Some signs suggest you may need to reconsider your protein requirements.
Signs You’re Not Eating Enough Protein
Some people may not be getting enough protein. This is called hypoproteinemia. Various things can contribute to the lack of protein. These include:
- Not getting sufficient protein from the diet. This may be because you’re on a very restrictive diet which doesn’t have a lot of protein in it. It may also be because of underlying eating disorders. Additionally, sometimes you may not get enough protein when pregnant or lactating.
- Health conditions. Health conditions involving the liver, kidney, and gastrointestinal tract, like IBD, can affect how the body absorbs protein. They may be an underlying factor in why you’re not getting enough protein.
If you’re worried about your protein intake, it’s a great idea to contact a health professional. They can support you with the proper testing and help you make changes to address the signs of not getting enough protein.
So, what are the symptoms of lack of protein?
Hunger
Protein is a macronutrient that helps our body feel full. That’s why people can benefit from increasing protein intake when they lose weight. It appears that this effect is due to protein’s ability to promote the secretion of signals that help the body understand that it’s full.
Weakness
If your muscles feel heavy or weak, you may not be getting sufficient protein to sustain them. Protein is key for muscle growth and structure. Together with resistance training, it supports muscle strength. Lack of protein causes the body to use muscle stores as protein sources, which can lead to muscle wastage and weakness.
Hair, skin, and nail troubles
Our skin, hair and nails are all made up of protein. Therefore, if we’re not consuming sufficient protein, there are not enough building blocks to support them. This can lead to thinning hair and brittle nails, although they’re typically signs of severe deficiency.
Getting Sick More Often
Our body requires protein to make the cells and proteins involved in our immunity. These cells also need certain amino acids to carry out their functions. For example, arginine and tryptophan help specific immune system cells kill pathogens.
Therefore, insufficient protein may impair immunity and make infections more severe. It’s a good idea to get plenty of protein if you want to support your immune function.
Alongside protein, our immunity can benefit from other micronutrients. Check out this post to learn how to support your natural defenses using your diet.
Mood
Protein is also essential for our cognitive functions. Not getting enough can be associated with issues with memory later in life. Sufficient protein is key for our mood, as it is necessary for making neurotransmitters. In addition, mood changes or brain fog can occur when you don’t get enough protein due to fluctuating levels of blood sugar.
Swelling
A lack of protein causes swollen skin that can appear puffy. This is typically a symptom of a severe protein deficiency, so chances are that you likely won’t experience it.
It appears to be caused by low albumin levels, a protein in the blood that controls the amount of fluid in the blood, preventing too much in particular tissues. If you don’t get enough protein, you can’t make albumin, which can impair fluid balance and cause swelling.
How to get more protein
Luckily for many of us, protein is something that is easy to increase your intake of. Many foods are naturally high in protein. It’s important to know what these foods are so you can include them in your diet. These include:
- Meats. Lean-cut meats like chicken breast offer plenty of protein without extra calories from fats. They can be an excellent base for a main dish.
- Fish and seafood offer high-quality protein with little additional fat, depending on the fish. Fatty fish like salmon and mackerel contain plenty of omega-3s, which are key for general health and well-being. Fish can also be a sustainable source of protein.
- Eggs are a fantastic source of protein and other beneficial nutrients. Vegetarians and omnivores can benefit from including eggs in their diet. Eggs also contain lots of vitamins, minerals, and nutrients, like choline.
- Legumes. Beans, chickpeas, soy, and bean products like tofu are great protein options. However, not all of them contain all the essential amino acids. Combining multiple types of legumes or legumes and certain grains is an excellent idea to ensure a complete amino acid spectrum. They are versatile, cheap and a sustainable choice.
- Nuts. Nuts can also contain plenty of protein. However, nuts are also often high in fats, being calorific. If you’re watching your calories, you may need to be careful about portion sizes to stay within your calorie goals.
- Dairy. Dairy products can offer plenty of protein per portion. They can be an excellent base for a snack or a breakfast that’s rich in protein. Choose low-fat dairy sources to help you regulate saturated fatty acid intake. Dairy products may have a range of protein content per portion, so pay attention to the ingredient labels.
- Protein powders. Many protein powders are made from natural ingredients, such as whey or casein protein powders. They are made with milk or whey that remains after processing the milk into cheese. These supplements can be a fantastic protein source. They typically contain 80-90% of protein by weight per portion. They are convenient, as you can take them on the go. They can be low in calories, helping you meet your calorie goals effectively. In addition, many have a great taste, which can help satisfy your desire for tasty things. Consider, for example, Maxler Golden 7 – with 24 grams of protein per serving, great taste, it supplies slow and quick-releasing protein. This can help you stay full for long.
Therefore, if you’re not getting enough protein, understanding what foods have protein is the first step to correcting that. However, you may have also noticed that recently, many foods in the supermarket have a “high-protein” label. Be careful with these foods, as often they may not be as high in protein as you might think they are.
You should check the labels of any “high-protein” foods you see. Things like “high-protein bagels” or “high-protein cereal bars” may sound tempting. However, when comparing them to other whole foods, they often have the same or a lower amount of protein. There are also usually better alternatives to high-protein convenience snacks you can make yourself for a fraction of the price.
Now that you know which foods are high in protein, it’s all about understanding how to incorporate them into your routine. Here, we’ve assembled some great tips on getting enough protein. As always, remember that you need to make changes that work for you and fit your lifestyle.
Signs You’re Not Eating Enough Protein
Some people may not be getting enough protein. This is called hypoproteinemia. Various things can contribute to the lack of protein. These include:
- Not getting sufficient protein from the diet. This may be because you’re on a very restrictive diet which doesn’t have a lot of protein in it. It may also be because of underlying eating disorders. Additionally, sometimes you may not get enough protein when pregnant or lactating.
- Health conditions. Health conditions involving the liver, kidney, and gastrointestinal tract, like IBD, can affect how the body absorbs protein. They may be an underlying factor in why you’re not getting enough protein.
If you’re worried about your protein intake, it’s a great idea to contact a health professional. They can support you with the proper testing and help you make changes to address the signs of not getting enough protein.
So, what are the symptoms of lack of protein?
Hunger
Protein is a macronutrient that helps our body feel full. That’s why people can benefit from increasing protein intake when they lose weight. It appears that this effect is due to protein’s ability to promote the secretion of signals that help the body understand that it’s full.
Weakness
If your muscles feel heavy or weak, you may not be getting sufficient protein to sustain them. Protein is key for muscle growth and structure. Together with resistance training, it supports muscle strength. Lack of protein causes the body to use muscle stores as protein sources, which can lead to muscle wastage and weakness.
Hair, skin, and nail troubles
Our skin, hair and nails are all made up of protein. Therefore, if we’re not consuming sufficient protein, there are not enough building blocks to support them. This can lead to thinning hair and brittle nails, although they’re typically signs of severe deficiency.
Getting Sick More Often
Our body requires protein to make the cells and proteins involved in our immunity. These cells also need certain amino acids to carry out their functions. For example, arginine and tryptophan help specific immune system cells kill pathogens.
Therefore, insufficient protein may impair immunity and make infections more severe. It’s a good idea to get plenty of protein if you want to support your immune function.
Alongside prpotein, our immunity can benefit from other micronutrients. Check out this post to learn how to support your natural defenses using your diet.
Mood
Protein is also essential for our cognitive functions. Not getting enough can be associated with issues with memory later in life. Sufficient protein is key for our mood, as it is necessary for making neurotransmitters. In addition, mood changes or brain fog can occur when you don’t get enough protein due to fluctuating levels of blood sugar.
Swelling
A lack of protein causes swollen skin that can appear puffy. This is typically a symptom of a severe protein deficiency, so chances are that you likely won’t experience it.
It appears to be caused by low albumin levels, a protein in the blood that controls the amount of fluid in the blood, preventing too much in particular tissues. If you don’t get enough protein, you can’t make albumin, which can impair fluid balance and cause swelling.
We hope that this guide to understanding what symptoms of lack of protein cause and how to address them will be helpful to you. Protein is an essential macronutrient, and we must get at least the recommended amounts of protein daily. There are many foods that can help us reach our protein goals. If you think you’re not eating enough protein, you can make small changes that help you incorporate the nutrients into your lifestyle. Stay healthy!
