Think You Get Enough Protein? These 5 Red Flags Mean You're Not.

Protein is a cornerstone of good health, and interest in optimizing intake is growing. Beyond being an essential macronutrient, protein plays a vital role in muscle strength, metabolism, and numerous other bodily functions. Experts overwhelmingly agree on its importance, but determining the right amount can be surprisingly complex.

Why Protein Matters

According to Jessica Cording, RD, CDN, author of The Little Book of Game-Changers, protein is “essential for so many bodily processes.” It supports the health of hair, skin, and nails, builds and maintains tissues – including muscle – supports connective tissue, and contributes to feelings of fullness. The body doesn’t store protein; instead, it breaks it down into amino acids for tissue repair or energy, making consistent intake crucial.

Signs You May Need More Protein

Even with general guidelines, it can be difficult to assess individual protein needs. Here are five signs, according to experts, that you might benefit from increasing your protein consumption:

Constant Hunger

If you find yourself hungry shortly after eating a meal, Cording suggests this is a common indicator of insufficient protein intake. Protein promotes satiety, and a lack of it can lead to frequent hunger pangs.

Slow Wound Healing

Protein is fundamental to wound healing, providing the building blocks for new tissue and collagen. Cording explains that inadequate protein intake can hinder the body’s repair processes.

Difficulty Building Muscle

Despite consistent weight training, a lack of dietary protein can impede muscle growth. Cording recommends reassessing protein intake if you’re not seeing desired results.

Did You Know? Protein is broken down into amino acids, which are then used by the body for tissue repair or as fuel.

Hair Loss

While hair loss is complex, Gary Goldenberg, MD, assistant clinical professor of dermatology at Icahn School of Medicine at Mount Sinai Hospital, notes that a protein deficiency could be a contributing factor if no other obvious cause is identified. Hair follicles require protein for constant cycling through growth phases.

Brittle Nails

Nails are primarily composed of keratin, a protein. Goldenberg explains that insufficient protein intake can lead to brittle nails due to the body’s inability to produce enough keratin. However, other vitamins like calcium, vitamin C, and biotin also play a role in nail health.

Increasing Your Protein Intake

Aiming for 25 to 30 grams of protein per meal is a good starting point, according to Keri Gans, RDN, author of The Small Change Diet. It’s beneficial to distribute protein intake throughout the day, rather than concentrating it at dinner. Small increases, such as larger portions of Greek yogurt or adding cottage cheese to eggs, can be effective. Protein powder shakes can also be a helpful supplement.

Expert Insight: Because the body doesn’t store protein, consistent intake throughout the day is more effective than consuming a large amount in a single meal.

Frequently Asked Questions

What is a macronutrient?

The source defines protein as an essential macronutrient, but does not provide a definition of what a macronutrient is.

How does protein help with wound healing?

Protein provides the basis for building new tissue and collagen, which are needed for the body’s repair and growth, according to Jessica Cording, RD, CDN.

What other nutrients contribute to nail health?

Calcium, vitamin C, biotin (vitamin B7), and vitamin E are also key players in maintaining healthy nails, in addition to protein.

Considering the vital role protein plays in numerous bodily functions, how might you adjust your diet to ensure you’re meeting your individual needs?

Think You Get Enough Protein? These 5 Red Flags Mean You’re Not.