You’ve probably heard a lot about protein—how it’s essential for building muscle, keeping you full, and fueling your body. But are you getting enough of it? Many people aren’t, and the signs of protein deficiency can be surprisingly easy to miss. If you’ve been feeling off lately, your diet might be the culprit.
Here are some red flags that suggest you might need to up your intake:
1. You’re Always Tired—No Matter How Much You Sleep
Dragging yourself out of bed even after a full night’s rest? Protein plays a key role in maintaining energy levels, and if you’re not getting enough, your body might start breaking down muscle to compensate. This leads to sluggishness, making even the simplest tasks feel exhausting.
2. Your Muscles Are Shrinking (Even If You Work Out)
If your workouts aren’t giving you the same results, or you feel weaker than usual, protein deficiency might be to blame. Your muscles need it to repair and grow—without it, they’ll start wasting away. Even if you’re hitting the gym regularly, a lack of protein can stall your progress.
3. Your Hair and Nails Are Looking… Rough
Brittle nails? Thinning hair? Protein is the building block of both, so if you’re not getting enough, your body prioritizes essential functions over beauty. The result? Dull, weak hair, and nails that chip way too easily.
4. You’re Always Hungry (Even After Eating a Full Meal)
Ever finish a meal and immediately start craving snacks? That might be a sign your plate is missing protein. It helps keep you full longer, so when your intake is low, you may find yourself reaching for carb-heavy foods that leave you feeling hungry again in no time.
How to Get More Protein in Your Diet
The good news? It’s easy to add more protein to your meals!
- Start your day right – Scrambled eggs, Greek yogurt, or a smoothie can set you up for success.
- Snack smart – Try nuts, cheese, or hummus with veggies instead of chips.
- Make every meal count – Lean meats, fish, tofu, beans, and lentils are great protein sources.
Not sure how much you need? Experts suggest at least 10-35% of your daily calories should come from protein, depending on your lifestyle and fitness goals.
If any of these signs sound familiar, it might be time to give your diet a boost. Your body—and your energy levels—will thank you!