10 Sneaky Signs You're Low In Protein & How To Bump Up Your Intake

 For good reason, protein has become a buzzword in the wellness industry. This macronutrient is necessary to maintain the strength of your immune system, nourish your brain, support your muscles, and keep you full in between meals. 

Many specialists in functional health would concur: A lot of people could benefit from eating extra protein, but how can you tell if you're one of them? Next up: 10 cunning indicators that you should be eating more protein, with tips for increasing your consumption without going overboard. 

10 signs you're low in protein

Low lean muscle mass: This should go without saying, but it's worth saying anyway: Low protein intake has been linked to decreased lean muscle mass, which translates to decreased strength, according to research. Strong muscles are beneficial for more than simply appearance: lean mass supports musculoskeletal health and fights various issues that may shorten life as we age. It's important to pay attention to low muscle mass because it has also been linked to various health issues such problems with insulin sensitivity, inadequate inflammatory balance in the body, and cognitive decline.

Lacking exercise results & recovery:  Additionally, protein is necessary to aid in the rebuilding and repair of our muscles following exercise. Studies reveal that protein can enhance muscle repair in those who have reached a plateau in their workouts. For this reason, experts also advise ingesting protein either before or after working out.

Feeling overly tired:  Reduced protein intake can also result in reduced energy levels, which can have a detrimental effect on daily activities and performance.

Always feeling hungry: As was previously indicated, feeling hungry can occur when you consume insufficient protein during a meal. Ultimately, protein is the most filling macronutrient. A low protein diet may be the cause of your persistent hunger, even after you've eaten.

 

Brittle hair and nails:  According to UCLA Health, the beauty industry is really quite pro-protein because brittle hair and nails are generally the first indications of inadequate protein intake.

Crepey skin:  Not all necessary skin food is vitamin C. According to a recent interview with mindbodygreen, board-certified dermatologist Carl Thornfeldt, M.D., years of consuming inadequate or low-quality protein is also a significant factor in crepey skin. 

Suboptimal glucose & insulin balance:  Research continually demonstrates that consuming whey protein before meals supports the maintenance of blood sugar homeostasis following meals. This is because leucine, one of the amino acid building blocks found in protein, has a potent beneficial influence on insulin, the hormone that lowers blood sugar when it is elevated.

Immune health struggles:  Because of the link between protein and optimum T-cell activity, it is widely recognized that a diet low in protein can lead to immune system dysfunction.

Brain fog & mood:  Amino acids function as building blocks for neurotransmitters, which are essential for mood, attention, and cognitive function. It has been demonstrated that a diet high in protein reduces the likelihood of cognitive impairment later in life when compared to a diet high in carbohydrates. 

Joint aches & weak bones:  It has been demonstrated that protein guards against issues with joint health and discomfort. Furthermore, a plethora of research indicates that consuming more protein can promote stronger bones, which are necessary for aging in a healthy and pleasant manner.