Protein requirements can differ greatly among individuals and change over time. Factors like age, weight, and activity level play significant roles in determining how much protein one needs, as noted by Harvard Medical School. Because this varies so much, recognizing common signs of low protein intake can help you assess if you’re meeting your needs.
Sufficient protein is essential for preserving muscle mass and energy levels as we age. Thankfully, achieving the appropriate protein intake is quite doable. The trick lies in including high-protein foods throughout meals and snacks to evenly distribute your intake across the day. Registered dietitian nutritionist Sarah Mirkin, R.D.N. recommends aiming for about 20 grams of protein at each meal. She mentioned that the body can effectively handle only 20 to 30 grams at a time, which is sufficient for keeping you full and energized. Per the National Council on Aging, adults should consume around 0.8 grams of protein per kilogram of body weight daily, which equates to approximately 54.5 grams for someone weighing 150 pounds. Those over 65 should aim for a higher intake of 1 to 1.2 grams per kilogram.
Meet the experts: Sarah Mirkin, R.D.N., a registered dietitian nutritionist and author; Natalie Jill, a fitness trainer for midlife individuals; Steven Bowers, D.O., the medical director at Lehigh Valley Health Network.
Wondering if your protein intake is adequate? Experts suggest that several signs may indicate a deficient protein level. If you notice any of these symptoms, consider increasing your protein consumption or consulting a dietitian or healthcare provider for personalized advice.
Common Signs of Low Protein Intake
Limited Fitness Gains
Not seeing improvements despite working out? Your post-exercise nutrition might need attention. Weightlifting leads to muscle fiber breakdown, and to repair and strengthen those muscles, protein is essential. “Failing to replenish with protein may result in muscle degradation,” warns Mirkin.
Cravings for Sugar and Carbs
Do you find yourself craving sugary or carb-heavy foods continuously? A protein-deficient meal often leaves one feeling unsatisfied. “When we get enough protein, it curbs cravings and keeps us feeling content longer,” explains Natalie Jill.
Dull and Flaky Skin
If your once-vibrant skin looks lackluster and dry, it may signal inadequate protein. “Protein forms the basis of our hair, skin, and nails,” points out Steven Bowers, D.O..
Post-Meal Hunger
Feeling hungry shortly after a meal? It might indicate insufficient protein and fat consumption. Carbs digest more quickly, leading to faster hunger if they dominate your plate. “A breakfast of just milk and cereal can cause a blood sugar spike followed by a crash, leaving you craving more carbs,” Mirkin elaborates.
Constant Fatigue
Are you battling perpetual tiredness or struggle to focus? Low protein may contribute to these feelings. “Not consuming enough protein can lead to mental fatigue,” Mirkin states.
Thinning Hair
Noticing a decrease in hair thickness? This could be your body’s indication for more protein. “Low-calorie and low-protein diets often lead to hair loss,” cautions Mirkin.
Losing Muscle Instead of Fat
If you’re dropping weight, yet your clothes fit tighter, you might be losing muscle rather than fat. This is especially relevant for those over 40 when muscle mass declines. To preserve lean muscle, sufficient protein intake is crucial.
Mood Fluctuations
Feeling more irritable than usual? Research indicates that insufficient protein may be at fault. Protein influences mood by supplying the amino acids necessary for producing neurotransmitters that promote feelings of well-being.
Bloating and Swelling
If you’re constantly experiencing bloating despite avoiding common culprits, low protein could be the issue. “Protein helps regulate fluid balance in your body,” explains Mirkin.
Frequent Illness
If you’re getting sick more often than usual, a lack of protein might be contributing. Protein plays a vital role in immune function by supporting the production of antibodies that combat illness, as highlighted by research in Nutrients.
