As a macronutrient, protein plays a huge role in how your body processes energy and regenerates cells. That being said, if you aren’t getting enough of it, problems can arise rather quickly.
Why is Protein Important?
Protein is essentially a building block for important substances in the body. Yes, this includes muscle, but it also includes bone, skin, cartilage, and blood. Enzymes and hormones—even your hair and nails—rely on protein for production and maintenance. It’s like a jack of all trades.
The kicker here is that the body doesn’t have a natural reservoir for protein, meaning you need to keep consuming it every day. You can’t just store away a surplus of it for later like you can with fat and carbs.
While protein deficiencies are reportedly rare in developed countries, you can still run low if you aren’t careful.
Symptoms of Low Protein Intake
The signs of low protein can manifest in a variety of ways. Perhaps you’re feeling hungrier than usual or even noticing a loss in muscle mass. Both of these things have been linked to protein deficiency.
Protein is classified as a macronutrient, meaning your body needs a lot of it compared to other nutrients. Micronutrients are only needed in small amounts, such as vitamins and minerals. All of these are important, but it’s ideal to have protein at every meal. Anything less could spell certain health issues.
Increased Appetite
Likely the first thing you’ll notice when you’re not getting enough protein is an in increase in your appetite. When your body isn’t getting enough of this important macronutrient, it’s going to encourage you to eat more food, and hopefully something protein-dense.
Carbs, fats, and proteins are the three main sources of calories. Each has its own function, but research has shown that consuming foods with protein keeps you feeling fuller longer. If you’re eating three meals per day and you’re still hungry, it’s likely an issue with your protein intake.
Decrease in Muscle Mass
When your body isn’t getting enough protein from your diet, it’s going to start drawing protein from the places that actively use it. In this case, that’s muscle.
The body has a list of vital functions and tissues that are prioritized in times of deficiency. If protein is not readily available, your skeletal muscle will give it up for the sake of other areas.
Nutritionist Leslie Bonci, MPH, tells Health that if people are “losing muscle, they’re also holding on to fat stores, so their body composition could be changing in an adverse way.”
In other words, if you’re noticing you’re losing weight and muscle definition at the same time, that lower number on the scale might not be so great.
Thinning Hair and Brittle Nails
Hair and nails are mostly comprised of keratin, which is a special type of protein. It shouldn’t be a surprise then, that these areas would diminish with a lack of protein.
When your body can’t make elastin, collagen, and keratin—all important proteins for beauty—it will start to show. Thinning or faded hair, brittle nails, and flaky skin are the main symptoms of this.
Your diet might not be the only one to blame in this case, but it’s something to keep in mind.
Feeling Tired or Sluggish
When it comes to protein, your blood and alertness go hand in hand. Hemoglobin is an important component in our blood because it carries oxygen throughout the body. And, guess what? It needs protein to function properly!
When your body hasn’t been getting enough protein, it’s going to affect the way your body receives oxygen. Too little oxygen can leave you feeling weak and even short of breath.
This is a condition called anemia, which can be a symptom of long-term protein deficiency.
Headaches
If you develop anemia, headaches are often soon to follow. When your body is without adequate protein for long enough, it will eventually take a toll on your ability to distribute oxygen.
Low blood sugar can also play a role in headaches, but if you’ve had any of the above symptoms, it’s worth investigating your diet.
How Much Protein Do You Need?
About 0.8 grams of protein for every kilogram of body weight is the Recommended Daily Allowance (RDA). Everyone’s nutritional needs are highly individual, and your exercise levels should be considered as well.
Keep in mind that the RDA is simply the minimum level of protein needed to function optimally. It’s not how much you’re supposed to eat, it’s the amount that will keep you from getting sick.
How Much Protein Do Athletes Need?
Athletes will naturally need more protein to function properly, which should be adjusted according to their lifestyle. To give a good idea of how much, athletes are recommended to consume 1.2 to 2.0 grams of protein for every kilogram of body weight per day.
According to The Academy of Nutrition and Dietetics, Dietitians of Canada and the American College of Sports Medicine, this should be spread out throughout the day and after workouts.
Conclusion
Protein is undoubtedly one of the most important nutrients for your body. Many people call it the body’s essential building block, and for good reason.
Protein is highly involved in maintaining the body’s tissues and vital functions. To fall short of it can escalate into certain health issues if you’re not careful.
If you’re experiencing increased hunger, a loss of muscle definition, brittle hair and nails, fatigue or headaches, it’s worth taking a closer look at your diet.
Of course these symptoms can be indications of other things, but considering your protein intake is a good start.
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