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Article: 10 Signs You Are Protein Deficient

Protein deficiency
nutrition

10 Signs You Are Protein Deficient

Are you feeling chronically tired or weak? You might be experiencing protein deficiency. Research indicates a significant protein shortfall in the Indian population, with consumption declining in both urban and rural areas. Symptoms like fatigue, lightheadedness, and difficulty concentrating can often be linked to insufficient protein intake. While these symptoms can have various causes, optimizing your protein consumption through foods like almonds, eggs, beans, and soy is crucial for optimal health and performance.

What is protein deficiency and what problems can it cause?

When your consumption of protein is insufficient to meet your body's needs, you are protein deficient. A lack of protein may result in long-lasting changes in body composition, such as muscular atrophy.

Kwashiorkor is the name for the severest type of protein malnutrition. Children in impoverished nations, where starvation and unbalanced meals are frequent, are most affected by it. Almost every element of how the body works can be impacted by a protein deficiency. As a result, it has a wide range of symptoms.

Your body is filled with protein. Protein makes up a substantial portion of your blood, muscles, skin, hair, and bones. Because of this, protein shortages can cause a variety of symptoms. 

Signs You Need to Start Taking Protein Now 

According to health and fitness instructor Mary Caroline Craig, "Healthy protein and carbohydrates are both essential to burn fat within our systems." Your body cannot function properly and convert the food you eat into fuel without the right levels of each.

Aim for some protein at each meal to ensure that you are eating enough. "The first two hours after waking up and the first hour following a workout are the two crucial times. However, a small amount at each meal and snack keeps the body, brain, and muscles content," says Carrie Harper, a fitness instructor.

Let's look at the 10 signs of protein deficiency in humans:

A cold that won't go away

Your immune system's strength is surprisingly linked to your protein intake. While vitamin C often takes the spotlight, nutritionist Liz Blom, RD, emphasizes that low protein levels can also compromise your immune function.

Feelings of hunger again right after eating

Protein also makes you feel more satisfied after eating, commonly referred to as "satiety." Because protein takes longer to break down than carbohydrates and other nutrients, as personal trainer and health consultant Dorian Johnson explains, having enough protein in your diet keeps you full for long.

That foggy feeling

There is unquestionably a link between protein consumption and concentration levels, even though sleep deprivation may be to blame. According to Craig, it is harder for us to concentrate and focus when we do not provide our bodies with enough protein.

Craving for sugar and carbs

Don't be shocked if you're hungry an hour later if you had sugary cereal or a muffin for breakfast (instead of, say, an egg). According to health consultant Claudia Matles, unlike protein, sugar and carbs cause a blood sugar rise that makes you crave more sugar to stay energised.

Having trouble building muscles?

If you're hitting the gym but not seeing the results you expect, protein deficiency might be the culprit. According to Craig, insufficient protein can lead your body to burn its own muscle tissue for energy during workouts. This not only hinders muscle growth but also results in overall weakness.

Bumpy nails

A quick self check for potential protein deficiency is to examine your nails. Gently rub your fingers along them. Notice any ridges or abnormalities? According to herbalist Karen Brennan, MSW, NC, these could be signs of insufficient protein intake.

Moodiness

While moodiness might have many causes (PMS, sadness, etc.), it's likely that a protein shortfall can make matters worse, according to fitness expert and nutritionist Lea Thompson.

Hairfall

According to certified personal trainer Jessa Mehta, "It could happen gradually, but a severe lack of protein means your body will transfer what little nutrients it has to the most vital processes-and hair growth isn't one of them."

Dark circles under the eyes

So, thinner skin may contribute to dark circles. Or perhaps your propensity to go to bed at two in the morning. Dr. Shakti Mishra explains that under-eye circles might potentially be an indication of low protein levels.

Skin problems

When something is wrong with your health, your skin has a way of letting you know—it may break out, wrinkle too soon, or lose tone. Take it as a sign if you experience the latter. According to registered dietitian Samantha Attard, Ph.D., RYT, protein deficiency can cause skin tone loss because collagen is a protein-based substance.


Protein deficiency can manifest in various ways, from subtle changes in hair and nails to more pronounced symptoms like fatigue and muscle weakness. If you suspect a protein deficiency, consider incorporating more plant based vegan protein powder for muscle gain into your diet or consulting with a healthcare professional for proper evaluation and guidance. Be mindfull, a balanced diet rich in protein is essential for overall health and well-being.

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