Signs That You Might Have a Protein Deficiency
What happens if you suffer from a protein deficiency and don’t hit enough of it? Losing muscle mass is the least of our problems: there’s much more to it than that. Ignore your protein macros and you could be risking your health and mobility as you age, among other more immediate problems.
What does protein do in our bodies?
“Think of protein as the raw materials your body uses to build nearly every part of it. If there aren’t enough materials to build with, no matter how hard it tries, your body won’t be able to create new cells or repair existing ones,” explains Harry Cox, founder of London’s Club Q Health.
This affects more than just the size of your biceps. It impacts the function of your immune system, the production of hormones and many other chemical reactions in the body.
There’s even evidence that protein and amino acids can help support wound healing and repair damaged skin.
Why should I be eating more protein?
Most adults need around 0.75g of protein per kilo of body weight per day. You can hit that and be quite happy, but if you’re trying to add mass, you’ll naturally want to up your protein intake to give your muscles more to work with.
What are signs of protein deficiency?
Muscle weakness
Inadequate protein intake can lead to muscle weakness and a visible loss of muscle definition.
Infections and illness
If you find yourself falling ill frequently, it could be a sign of a weakened immune system, with severe protein deficiency disrupting the body’s natural defense mechanisms against stress and infections.
Fatigue
Because protein plays such a vital role in regulating our metabolism and hormones, eating less can leave us feeling exhausted—especially as protein’s thermic effect is so high.
Fractures
Low protein intake may mess up our bone density as we age, leading to a higher risk of falls and fractures.
Cravings
While protein can increase feelings of fullness, those delicious carbs are less reliable, leading to blood sugar spikes that are only going to leave you feeling hungrier later on.
How can I eat more protein?
They’re a great way to beef up a salad, nuts and seeds. Almond, oat, and rice milks are naturally low in protein.
