Are You Getting Enough Protein? Here’s Why It Matters More Than You Think
For years, I unknowingly neglected one of the most essential nutrients for my body: protein. Like many others, I believed the myth that eating too much protein and exercising would make me bulky. Growing up in the early 2000s—a time when granola bars and low-fat cereal were considered the epitome of health—I was led to believe that a bowl of Special K was the answer to mid-morning hunger.
Unsurprisingly, my relationship with food suffered. My breakfast usually consisted of just fruit, leaving me with constant cravings, low energy, and noticeable brain fog. My muscles? Practically non-existent.
Today, we have a much better understanding of just how vital protein is—especially for women as we age. Research suggests that consuming at least 30 grams of protein at breakfast can help curb cravings, maintain energy levels, and prevent mid-day crashes. “Eggs, Greek yogurt, and high-protein options like salmon, mackerel, and tuna help control appetite throughout the day while boosting metabolism, reducing inflammation, and improving cognitive function,” explains Anastasiia Kaliga, nutritionist and biologist at the holistic wellness app Luvly.
How Much Protein Do You Need? At a minimum, experts recommend that protein should make up at least 10% of your daily caloric intake. A simple way to estimate your daily requirement is to multiply your body weight (in pounds) by 0.36 to determine the minimum grams of protein you should aim for each day. However, depending on your lifestyle, age, and activity levels, you may need significantly more.
Signs You Might Not Be Getting Enough Protein
Many people fail to consume adequate protein across their meals. I only realized the consequences when my menstrual cycle became irregular—a direct result of hormonal imbalances due to protein deficiency. But this isn’t the only sign. Here are a few other red flags that indicate you may not be getting enough protein:
1. Chronic Fatigue & Low Energy
Feeling constantly drained despite getting enough sleep? Protein plays a vital role in maintaining energy levels. “A lack of protein can lead to undernutrition, causing weight loss, nutritional deficiencies, and fatigue due to lack of energy,” says nutritionist Mariana Pérez-Trejo Soltwedel. Scientific studies confirm that higher protein intake is linked to lower rates of fatigue, making it a crucial factor in overall vitality.
2. Loss of Muscle Mass & Poor Workout Results
Protein is the building block of muscle. Whether you’re an athlete or just someone who exercises casually, consuming enough protein is crucial for muscle repair and maintenance. “You can work out for hours, but without adequate protein, you won’t gain muscle or see the desired changes in your body,” warns Pérez-Trejo Soltwedel.
For those who aren’t active, insufficient protein is even more problematic—it accelerates muscle loss, which can lead to weakness, poor posture, and reduced metabolic function.
3. Brittle Nails, Dry Skin & Hair Loss
Lustrous hair, glowing skin, and strong nails all have one thing in common: they require protein. “Protein contains collagen and keratin, which are essential for healthy skin, hair, and nails,” explains Pérez-Trejo Soltwedel. If your nails are breaking easily, your skin appears dry, or you notice hair shedding more than usual, a protein deficiency could be the culprit.
4. Constant Hunger & Cravings
Do you finish a meal only to feel hungry 30 minutes later? If your diet is high in refined carbohydrates and low in protein, you’re more likely to experience blood sugar spikes and cravings. “Rather than reaching for white bread and sugar-laden cereals, start the day with a protein-rich breakfast,” recommends Kaliga. “High-protein diets lower ghrelin (the hunger hormone) while increasing peptide YY, which signals fullness.”
5. Frequent Illness & Slow Healing
Protein plays a major role in immune function. If you find yourself getting sick often or experiencing slow wound healing, your protein intake may be inadequate. Without enough protein, your body struggles to produce antibodies, making you more susceptible to infections and illnesses.
How to Ensure You’re Getting Enough Protein
For those following a plant-based or vegan diet, ensuring adequate protein intake requires careful planning. “It’s important to consume a variety of plant-based protein sources such as legumes, quinoa, and tofu,” advises Pérez-Trejo Soltwedel. Supplements like B12, magnesium, and omega-3s can also help fill nutritional gaps.
Ultimately, incorporating high-quality protein into every meal can drastically improve your energy levels, muscle strength, and overall health. Whether you opt for animal-based sources like lean meats and dairy, or plant-based options like lentils and chickpeas, prioritizing protein is one of the simplest yet most effective ways to support long-term well-being.
