Protein is a cornerstone of good health, essential not just for building muscle but for a vast array of bodily functions. From maintaining healthy skin, hair, and nails to supporting immune function and providing sustained energy, adequate protein intake is crucial. But how do you know if you’re getting enough? Often, the signs are subtle, easily overlooked as general fatigue or simply feeling “off.”
“Protein is an essential nutrient for so many bodily processes,” explains Jessica Cording, RD, CDN, author of The Little Book of Game-Changers. “It nurtures hair, skin, and nail health, builds and maintains tissues like muscles, supports connective tissue, and helps us feel full—and that’s just scratching the surface.”
The Challenge of Determining Protein Needs
Determining the right amount of protein can be confusing. Recommendations vary, and individual needs depend on factors like activity level, age, and overall health. While the recommended daily allowance (RDA) is 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound, many people may benefit from consuming more. The key, experts say, is to distribute protein intake throughout the day, rather than concentrating it in one meal.
Keri Gans, RDN, author of The Small Change Diet, emphasizes this point. “Most people tend to pack in the protein at dinnertime, but in reality, you can (and should) eat it all day long because your body doesn’t store protein. It breaks the macronutrient down into amino acids, which are used to build and repair tissues or to be used as fuel, so you need to keep the protein intake coming.” Generally, aiming for 25 to 30 grams of protein per meal is a good starting point.
Five Signs You Might Need More Protein
1. Persistent Hunger
One of the most common indicators of insufficient protein intake is a feeling of constant hunger. Protein promotes satiety, helping you feel fuller for longer. If you find yourself snacking frequently or feeling unsatisfied after meals, it could be a sign you’re not consuming enough protein. “If someone is constantly hungry, I’m always going to check to make sure they have enough protein,” Cording says.
2. Slow Wound Healing
Protein plays a vital role in tissue repair. When the body is deficient in protein, its ability to heal cuts, scrapes, and other wounds can be significantly impaired. This is because protein provides the building blocks for new tissue and collagen, essential components of the healing process.
3. Difficulty Building Muscle
For those engaged in strength training or exercise, adequate protein intake is paramount for muscle growth and repair. If you’re consistently working out but not seeing the desired results, a lack of protein in your diet could be the culprit. While exercise is crucial, it needs to be coupled with sufficient protein to support muscle development.
4. Hair Loss
Hair is primarily composed of keratin, a protein. While hair loss can have many causes, a protein deficiency can contribute to it. Gary Goldenberg, MD, assistant clinical professor of dermatology at Icahn School of Medicine at Mount Sinai Hospital, explains that hair follicles constantly cycle through growth phases, and protein is needed to support this process. “If you don’t have enough protein, new healthy follicles can’t be produced—and you can end up losing hair.”
5. Brittle Nails
Similar to hair, nails are also largely made of keratin. A lack of protein can lead to brittle, weak nails that are prone to breaking or splitting. Ensuring adequate protein intake, alongside other essential nutrients, can help strengthen nails and promote healthy growth.
Boosting Your Protein Intake
Increasing protein intake doesn’t have to be daunting. Small, incremental changes can make a significant difference. Cording suggests starting with simple additions to your existing meals, such as a larger portion of Greek yogurt, cottage cheese with scrambled eggs, or a scoop of collagen powder in your coffee. Protein powder shakes can also be a convenient way to supplement your diet.
Gans recommends prioritizing protein at breakfast. “Don’t skimp on protein at breakfast,” she says. “Include good protein sources such eggs, cottage cheese, Greek yogurt, tofu, or smoked salmon.”
paying attention to your body’s signals and ensuring a consistent intake of protein-rich foods is key to maintaining optimal health. If you’re concerned about your protein intake or experiencing any of the signs mentioned above, consulting with a registered dietitian or healthcare professional can provide personalized guidance.
