5 clear signs you might be missing protein in your diet

Protein is an essential nutrient that supports muscle growth, tissue repair, hormone production, and overall health. Not getting enough protein can lead to fatigue, muscle loss, and other health issues.

Here are five signs that indicate you may need to boost your protein intake.

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1. Constant Fatigue and Low Energy

Feeling tired even after a full night’s sleep could be a sign of insufficient protein. Proteins play a crucial role in producing enzymes and hormones that regulate energy. Low protein intake can lead to sluggishness and affect your ability to stay alert throughout the day.

2. Weak or Wasting Muscles

Muscle mass relies heavily on protein for repair and growth. If you notice your muscles becoming weaker or smaller despite regular exercise, it could indicate that your body isn’t getting enough protein to maintain and build muscle tissue.

3. Frequent Hunger and Cravings

Protein helps you feel full for longer periods by stabilizing blood sugar levels and controlling appetite. If you often feel hungry shortly after meals or crave sugary and carb-heavy foods, increasing your protein intake can help curb these cravings.

4. Brittle Hair, Skin, and Nails

Proteins like keratin and collagen are essential for healthy hair, skin, and nails. Weak nails, thinning hair, or dry skin may be linked to inadequate protein consumption. Adding protein-rich foods can improve your overall appearance and strengthen your body’s structure.

5. Slow Recovery from Injuries

Proteins are vital for repairing tissues and healing wounds. If you find that cuts, bruises, or injuries take longer than usual to heal, it could signal a protein deficiency, as your body lacks the building blocks needed for recovery.

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How to Add More Protein

Incorporate protein-rich foods such as eggs, lean meats, dairy products, legumes, nuts, and seeds into your meals. For vegetarians or vegans, tofu, tempeh, lentils, and chickpeas are excellent alternatives. Balancing protein with healthy carbs and fats ensures your body functions optimally.

Getting enough protein is essential for energy, muscle health, and overall well-being. Recognizing these signs early can help you adjust your diet and maintain a healthier, stronger body.