4 Signs You're Not Getting Enough Protein (And It's Time to Change Something!)

You try to eat healthy, choose nutritious foods, but still feel tired and not at your best? It could be due to a lack of protein!

You try to eat healthy, choose nutritious foods, but still feel tired and not at your best? It could be due to a lack of protein! This essential macronutrient is responsible for energy, strong muscles, glowing skin, and even your mood. Let’s break down the warning signs your body is sending when you're not getting enough protein in your diet.

Chronic Fatigue and Lack of Energy

If every morning starts with you struggling to get out of bed, and by the evening you feel completely drained, it could be due to protein deficiency. Protein plays a role in producing enzymes and hormones that regulate your energy levels. When it’s lacking, the body starts breaking down muscles to get the necessary amino acids. The result? Weakness, apathy, and even a risk of anemia.

Solution: Add at least 30 grams of protein to your breakfast. An omelet, Greek yogurt with nuts, or a toast with salmon, and you’ll forget about constant fatigue.

Muscle Loss and No Results from Workouts

You go to the gym, do strength exercises, but your muscles stubbornly refuse to grow, and your body isn’t getting any more toned? The problem is likely that your muscles aren’t getting enough "building material." Protein helps them recover after workouts and maintain tone.

Solution: After every workout, have a protein-rich snack – cottage cheese, a protein shake, or lean meat. If you get enough protein, you’ll see your body getting stronger and more defined.

Brittle Nails, Dull Hair, and Dry Skin

If your nails are starting to peel, your hair is falling out more than usual, and your skin looks dull and dry, your body might be lacking protein. Collagen and keratin, the main components of beauty, are made from the amino acids found in protein.

Solution: Include protein-rich foods and healthy fats in your diet – eggs, fatty fish, nuts, and legumes. Also, don’t forget to drink more water – hydrated skin always looks better!

Constant Hunger and Cravings for Sweets

You’ve eaten, but an hour later, you’re already hungry again? This is a red flag that your diet is lacking protein. Unlike simple carbohydrates that cause a rapid spike in blood sugar followed by an equally sharp hunger, protein provides long-lasting satiety and stabilizes appetite.

Solution: Add protein to every meal. For example, in the morning, instead of a pastry, eat cottage cheese with berries, and for lunch, opt for chicken or fish with vegetables. This way, you can avoid sudden hunger pangs and cravings for "unhealthy snacks."