Signs of protein deficiency in the body that you won’t believe + calculating the amount of protein required

Signs of protein deficiency: Adverts for protein powder are everywhere right now. For the uninitiated, many feature a ripped guy flexing his Stanley cup like a dumbbell.

But getting enough protein isn’t just for those wanting to build muscle with weights. It’s crucial for anyone, as it keeps every part of your body ticking like a well-oiled machine, from your bones to your fingernails.

Stay with this section of fitness in the health and beauty section of Eternal Pen magazine.

Signs of protein deficiency

So, how much protein should you have?

Signs of protein deficiency: The amount of protein you need daily can vary depending on several factors, including your age, activity level and overall health. “Generally, a simple guideline is to consume about 0.8 grams of protein per kilogram of body weight,” advises Riya. “For most adults, this translates to about 50-70 grams of protein per day.”

In food maths, that could be the equivalent of “a chicken breast (about the size of your palm), which typically contains around 30 grams of protein,” Riya explains. “Similarly, a cup of cooked beans or lentils has about 15-18 grams of protein, and two large eggs will give you roughly 12 grams.”

Similarly, the older you get, the more protein you will need in your diet, as it helps to slow down the loss of muscle mass and strength that comes with age.

These are the signs that you’re not getting enough protein via your diet:

Signs of protein deficiency:

1.Swollen feet and ankles

A common sign that you’re not getting enough protein is swelling (also called edema), especially in your feet, ankles and abdomen.

2. Mood changes

Signs of protein deficiency: Mood changes, such as feeling “hangry” (a combination of feeling hungry and angry), can indicate insufficient protein intake, too. “Protein helps balance blood sugar levels and, with inadequate consumption, your blood sugar can drop, leading to irritability and mood swings.”

3. Hair, nail and skin issues

Protein is crucial for the health of your skin and hair. “When you’re not getting enough protein, your body prioritises the vital functions, which often means your hair and skin get less attention,” Riya says.

A lack of protein can impair collagen production, another protein that keeps your skin firm and supple. This results in dry, flaky skin that might also appear duller. Essentially, ensuring a balanced protein intake supports healthy, glowing skin and strong, thick hair.

4. Slow-healing wounds

Signs of protein deficiency: For similar reasons, not eating enough protein can mean that cuts and sprains take longer to heal.

Protein is essential for tissue repair and the formation of new cells and collagen.

Insufficient protein intake can lead to slower wound healing and an increased risk of infection.

5. Weak muscles and feeling tired all the time

If you find you get tired quickly, or frequently have sore muscles, it might be a sign that you’re not getting enough protein.

6. Feeling hungry

Signs of protein deficiency: Protein fuels the body so it will make you feel fuller throughout the day. It also influences certain hormones associated with appetite.

7. More sugar cravings

Signs of protein deficiency: Eating a meal without enough protein means you digest the carbohydrates more quickly and your blood sugar will rise – and then suddenly plummet.

8. Frequently getting ill

Signs of protein deficiency: A lesser known benefit of eating enough protein is a boosted immune system. “One of its [your immune system’s] primary functions is to aid in the production of immune cells and antibodies, which are essential for fighting off infections and illnesses,” Riya notes. “Without sufficient protein, your body might struggle to produce enough of these crucial components, leaving you more susceptible to getting sick.”

The best protein-rich foods

Signs of protein deficiency: A healthy, balanced diet typically provides all the amino acids your body needs, but only if you add protein to each meal. “Adding protein to your diet is easier than you might think,” says Riya, who recommends these food sources:

Animal products

• Lean meats like chicken and turkey: “They’re packed with essential amino acids to help build and repair muscle.”
• Fatty fish like salmon and trout: “They are not only high in protein but also come with the added bonus of omega-3 fatty acids, which are great for your heart.”
• Dairy: “Greek yogurt and curd are also great protein sources. They’re convenient for snacking and can be easily incorporated into meals.”
• Eggs: “They are often considered a ‘perfect protein’ as they provide all nine essential amino acids, which your body can’t produce on its own.”

Vegan sources of protein

• Legumes such as lentils, chickpeas and black beans: “As a vegan, I get my protein from plant-based sources that are just as effective and nutritious. These are staples, offering substantial protein content.”
• Quinoa: “This is another powerhouse, providing all nine essential amino acids – quite rare for a plant source.”
• Nuts and seeds: “Almonds, chia and hemp seeds add both protein and healthy fats to your diet.”
• Tofu and tempeh: “These are fantastic soy-based options that can be incorporated into a variety of dishes.”
• Spirulina: A type of blue-green algae, “add it to smoothies or take it as a supplement.”