How To Tell If You're Not Getting Enough Protein: 10 Key Indicators

Proteins are the essential macromolecules that keep our bodies working properly. They are full of amino acids that our body desperately needs to create energy and be solid and beautiful. However, the modern way of life has made it hard to get the right portion and quality of proteins when we actually need them. Incorporating natural protein sources or supplements like protein powder into your diet is essential for meeting your nutritional needs.

But what shows that you are not getting enough amino acids? Here is a comprehensive list of all the potential issues you may face when you are in a protein deficit.

Also Check: 9 Vegetarian Foods With More Protein Than Eggs

1. Losing muscle mass

Muscles, especially the skeletal muscles that move our body, are essentially made of proteins. Myosin and actin are the main proteins in our muscles, and the easiest way for our body to produce them is to consume other simpler proteins.

When you deprive yourself of the necessary macromolecules, your body forces itself to eat its muscles. Therefore, you lose muscle mass that is not easy to replace without proper training and nutrition.

2. Feeling weak and tired all the time

Another way proteins act in our body is to make us strong and give us the best possible cognitive functions. We all need proteins as the primary source of energy for our body. If you feel weak and tired all the time, this could be due to the loss of these basic substances that you had during your nutrition time. A diet that is poor in such ingredients can lead to permanent weakness that can bar you from following a regular program in your life.

3. Degraded Hair, Skin, and Nail Health

Your hair, skin, and nails require a constant supply of high-quality protein to stay healthy. Protein-rich foods like eggs, dairy products, and nuts provide the necessary amino acids to support the growth and maintenance of these tissues. If you notice your hair becoming brittle, your skin looking dull, or your nails breaking easily, it may be due to insufficient protein intake.

4. Abnormally Increased Appetite

When you don't eat enough food, your body can interpret it as fasting. So, you will experience an abnormally increased appetite that could be annoying since it can distract you from your normal daily activities. Thankfully, this appetite can quickly reverse when you start taking the proteins you need regularly, eating a diet rich in protein sources like legumes, quinoa, and lean meats can help control your appetite and reduce cravings.

5. Superficial injuries take too long to heal.

One of the most annoying and potentially harmful effects of protein deprivation is the longer time superficial injuries take to heal completely. As we all know, the substances our body needs to create new skin tissues on the spot of the injury are made primarily from these substances. So when you have a deficit, there are not enough of them to cover your body's needs. Your wounds would take so long to heal, and that could be potentially harmful since an open wound is a perfect opportunity for germs and microbes to enter your body and cause a generalized illness.

Also Read: How Much Protein Is Too Much? Make Your Protein Powder At Home

6. Swelling

Lack of proper protein intake can sometimes lead to swelling, especially in the belly area. That swelling usually happens when the lack of adequate levels in the bloodstream starts being an issue with the amino acid equilibrium in your lymph vessels. The lymph liquid can get extracted to the subcutaneous area, which creates a swelling that is easy to see. However, the whole process is reversed when you ingest the right amount of macromolecules. Consuming natural protein sources like yogurt, beans, and lean meats can help maintain this balance and reduce swelling.

7. Frequent Infections

There is no other system affected more by protein deprivation than your immune system. All the cells and antibodies that your immune system needs to produce to fight against intruders are made of proteins. So, the best way to protect yourself from illnesses and inflammations is to have a proper protein intake. The appropriate immune system operation can be achieved only with adequate amino acid intake.

8. Mood Destabilizing

As proteins are the leading molecules that create neurotransmitters in your central nervous system, you can experience a rapid change in your mood when you don't consume enough quality proteins. That mood destabilization could be crucial and dangerous for your work and relationships with other important people in your life. So, the faster you replace the lost molecules, the better it will be for the production of dopamine and serotonin in your body to regulate your mood and make you a lot happier.

Also Check: 7 Nutritional Deficiencies Linked To Mood Swings And Irritability

9. Sugary and starchy food cravings

The human body may experience prolonged periods of fasting and deprivation when you eat less protein than needed. That fasting experience could cause your body to crave sugary and starchy foods to make up for the loss of energy coming from amino acids. It could be pretty dangerous for your health to eat that many sugary foods. By including more natural protein sources like nuts, seeds, and dairy in your diet, you can reduce these cravings and maintain a balanced diet.

10. Sleeping Disorders

Protein deficiency can disrupt the production of sleep-regulating hormones like melatonin, leading to insomnia and poor sleep quality. Melatonin, synthesized from the amino acid tryptophan, is essential for maintaining a healthy sleep-wake cycle. To improve sleep, include protein-rich foods in your evening meals, such as turkey, dairy products, and nuts. These foods support melatonin production, helping you fall asleep faster and enjoy more restful sleep.

Also Read: Protein Supplements - Think Before You Grab One!!

Conclusion

Having a healthy protein consumption in your diet is extremely important for your health. If you are not ready to eat so much of it, then the alternative would be to invest in vegan protein powder,that you can dissolve in water and drink easily. They can restore your balance and make you feel healthy and energetic again without any of the health issues we analyzed in this article.