Protein needs change from person to person and even from year to year. Factors like your age, weight, and activity level all influence how much protein you need, according to Harvard Medical School—and because it varies so much, knowing the most common low protein symptoms can make it easier to tell if you’re getting enough.
Adequate protein intake is critical to maintaining your muscle mass and energy levels as you get older. And the good news is that getting the right amount of protein for your body is possible. The key is incorporating high-protein foods into all your meals and snacks to help spread your intake throughout the day. Sarah Mirkin, R.D.N., a registered dietitian nutritionist and author of Fill Your Plate, Lose The Weight, recommended aiming for at least 20 grams (g) of protein at each meal. Your body can only process 20 to 30 g at once, she explained, so that’s enough to keep you full and give you energy without going overboard. According to the National Council on Aging, adults should aim for 0.8 g of protein per kilogram of body weight per day, or 54.5 g for a 150-lb person, while people over 65 should aim for 1 to 1.2 g of protein per kilogram of body weight per day.
Meet the experts: Sarah Mirkin, R.D.N., a registered dietitian nutritionist and author of Fill Your Plate, Lose the Weight; Natalie Jill, a midlife fitness trainer; Steven Bowers, D.O., the medical director at Lehigh Valley Health Network and author of Secrets of the World’s Healthiest People.
Not sure if you’re getting enough? Experts say that the following signs and symptoms may be caused by low protein. If you are experiencing any of them, try increasing your intake or talking to a dietitian or healthcare provider about steps you can take to achieve optimal health.
Common low protein symptoms
Lack of fitness gains
If you’re working out but not seeing results, your post-workout meals may be to blame. That’s because when you lift weights, your muscle fibers break down. And to help your body repair your muscles and make them stronger than before, you need a post-workout serving of protein. “If you neglect to refuel with protein after your workouts, then you’ve only broken the muscle down, which results in muscle loss,” said Mirkin.
Sugar and carb cravings
Constantly craving sugar and carbohydrates? When you eat a meal that lacks enough protein, you’re more likely to feel unsatisfied and reach for sugary, fatty foods. “Protein balances things out, stops cravings, and keeps us full longer,” said Natalie Jill, a midlife fitness trainer. Be sure to consume enough protein at every meal to keep your sweet tooth in check.
Dull, flaky skin
If you used to have healthy, glowing skin that now looks dull and flaky, it might be a sign you’re not getting enough protein. “Protein makes up the building blocks of our hair, nails, and skin,” explained Steven Bowers, D.O., the medical director at Lehigh Valley Health Network and author of Secrets of the World’s Healthiest People. “If you’re not getting enough, you might develop brittle, dry hair or dry, flaky skin.”
Hunger after meals
If you feel hungry an hour after eating, there may not be enough protein and fat on your plate. Carbohydrates take less time to digest than protein and fat, meaning you’ll feel hungry faster if you load up on carbs instead of balancing out your meals. “If you start your day with just milk and cereal, your blood sugars will spike and then crash,” explained Mirkin. “This will cause you to reach for more carbohydrates to lift you up again.”
Constant fatigue
If you feel tired all the time, or you’re struggling to concentrate, low protein may be to blame. “If you’re skimping on protein, you may feel brain fog,” said Mirkin. “Protein makes you feel more awake and alert, while carbohydrates can make you feel sleepy.” There are many health conditions and vitamin deficiencies that can contribute to fatigue. But if you feel like you’re constantly in an energy deficit or have trouble recovering after workouts or other activity, insufficient protein intake may be to blame.
Thinning hair
A thinner ponytail could be your body’s way of crying out for more protein. “Hair loss is very common from low-calorie and low-protein diets,” said Mirkin. “Essential amino acids are necessary for healthy hair, skin, and nails.” So if your hair starts thinning or falling out, make sure you’re getting enough protein. And if you are, talk to your doctor—hair loss is also associated with a range of other health conditions.
Losing muscle instead of fat
If you’re losing weight, but your clothes are still tight, you may be dropping muscle instead of fat. This is especially true if you’re not getting enough post-workout protein, or if you’re over 40—the age when many people begin losing muscle mass. “When our hormones start to change, eating protein becomes even more essential, because this is the time when our body starts losing lean mass,” said Jill. Getting enough protein ensures that you can maintain your muscle mass and burn fat instead.
Mood swings
If you’re feeling grumpier than usual, research suggests that low protein intake may be to blame. Protein can boost your mood by providing the amino acids needed to produce feel-good neurotransmitters, like serotonin and dopamine. “Without these essential amino acids, you are likely to experience depression, mood swings, and anxiety,” said Mirkin.
Bloating and swollen legs
If you constantly feel bloated—even while avoiding bloat-inducing beverages and foods—you may be low on protein. “Protein is necessary to maintain an adequate balance of fluid in and outside of the cells of your body,” said Mirkin. And remember, bloating doesn’t always happen in your belly. You can also experience swelling in your legs and ankles due to lack of protein.
Getting sick frequently
Taking more sick days than usual? A low-protein diet may be to blame, Mirkin said. Protein powers the antibodies that fend off sickness, making it a major immune booster, according to research in Nutrients. “Most high-protein foods also contain zinc, which helps fight infection,” Mirkin added.
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