Are You Falling Short on Protein? These 5 Warning Signs Say You Might Be!
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Protein is having a moment, and for good reason. It’s not just a trendy buzzword—it’s the unsung hero of your body’s daily operations. This essential macronutrient is the building block for muscle strength, metabolism, and so much more. But here’s the kicker: most people don’t realize they’re not getting enough.
“Protein is the cornerstone of countless bodily functions,” explains Jessica Cording, RD, CDN, author of The Little Book of Game-Changers. “It’s essential for healthy hair, skin, and nails, builds and repairs tissues like muscles, supports connective tissue, and keeps you feeling full—and that’s just the tip of the iceberg.”
But how much protein do you really need? This is where it gets controversial. Your favorite fitness influencer might swear by one number, while your health-conscious friend insists on another. The truth is, protein needs vary wildly depending on your activity level, age, and overall health. And this is the part most people miss: even if you’re eating protein, you might not be eating enough of it—or at the right times.
Generally, experts recommend 25 to 30 grams of protein per meal, spread throughout the day. But here’s the catch: your body doesn’t store protein like it does carbs or fats. It breaks it down into amino acids, which are used to build, repair, and fuel your body. That means you need a steady supply—not just a protein-packed dinner.
So, how do you know if you’re falling short? These 5 red flags might surprise you:
1. You’re Always Hungry
Just finished a meal but already reaching for a snack? This could be a sign your protein intake is lacking. Protein is key to feeling full and satisfied. If you’re constantly hungry, it’s time to reassess your plate.
“Hunger is often the first clue that someone isn’t getting enough protein,” says Cording. “It’s a nutrient that keeps you satiated, so if you’re always craving more, your body might be sending you a message.”
2. Your Cuts and Scrapes Heal Slowly
Protein isn’t just for muscles—it’s crucial for wound healing too. If your cuts and scrapes take forever to heal, low protein could be the culprit. Your body needs protein to build new tissue and collagen, the building blocks of repair.
3. You’re Not Building Muscle
Hitting the weights but not seeing results? Here’s the hard truth: without enough protein, your muscles won’t grow. Protein is the fuel your body needs to repair and build muscle tissue. If you’re stuck in a plateau, it might be time to up your intake.
Pro tip: If you’re struggling to meet your protein goals, consider adding a protein powder to your routine. Women’s Health has a list of top picks to help you out.
4. You’re Experiencing Hair Loss
Hair loss is complex, but here’s a controversial take: if you’re shedding more than usual and can’t pinpoint the cause, protein deficiency could be to blame. “Hair follicles rely on protein to cycle through growth phases,” explains Dr. Gary Goldenberg, a dermatologist at Mount Sinai Hospital. “Without enough protein, new follicles can’t form, leading to hair loss.”
5. Your Nails Are Brittle
Nails are made of keratin, a protein. If your nails are dry, fragile, or constantly breaking, your diet might be missing this key nutrient. While vitamins like biotin and calcium play a role, protein is the foundation.
So, how do you boost your protein intake? Start small. Add a scoop of collagen to your coffee, swap regular yogurt for Greek, or toss some cottage cheese into your scrambled eggs. And don’t skip protein at breakfast—it sets the tone for your day.
Still not sure where to start? Here’s a thought-provoking question: Are you prioritizing protein as much as you should, or are you falling into the trap of carb-heavy meals? Let us know in the comments—we’d love to hear your thoughts!
Women’s Health-Approved Protein Powders:
- Plant-Based Protein Powder (Chocolate) – $29.97 at Amazon
- Essential Protein Daily Shake (Pregnancy & Postpartum) – $49.00 at Ritual
- RecoveryPro – $56.00 at Amazon
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