9 Warning Signs You're Not Eating Enough Protein

You struggle to put on muscle

Strength exercise is not enough to build muscle. For people who want to gain muscle, research indicates that 1.6 to 2 grams of protein per kilogram of body weight is the ideal amount to consume.

You get sick frequently

If you are frequently cold or flu-stricken, it may indicate that you are not getting enough protein in your diet, which is causing your immune system to function below optimal levels.

You're always tired

Your body needs to acquire its amino acids from somewhere when you're not getting enough protein in your diet. In order to satisfy its protein requirements, it begins to break down your muscle mass. 

You experience mood swings

Mood fluctuations may be a mild sign of a protein shortage that impacts the synthesis of neurotransmitters. Chemicals called neurotransmitters enable brain cells to communicate with one another to maintain stable moods.

Your hair and nails are weak and brittle

Keratin, the structural protein that makes up your hair and nails, needs amino acids. Your body cannot manufacture enough keratin for healthy hair and nail development, strength, and maintenance.

You're always hungry

According to Moody, a fantastic way to feel full all day is to include protein in the majority of your meals and snacks. "Try eating protein, fats, and carbs together for a complete meal or snack."

You have anemia

Anemia is frequently linked to iron deficiency, but it can also result from eating too little protein. The NIH states that hemoglobin, which is essential for the transportation of oxygen, is synthesized from protein.

You're losing muscle  mass

Although losing muscle mass is a normal part of aging, it can also be an indication of insufficient protein consumption. Gaining muscle through regular strength exercise necessitates a consistent daily protein intake. 

You struggle to lose  weight

Your weight loss efforts may be hampered by insufficient protein if the scale stays put. Harvard Medical School states that protein has a higher thermic effect than fats or carbs, requiring more energy to be burned during digestion.