Experts Say These 5 Red Flags Mean You Need to Eat More Protein—Even If You Think You Get Enough

 Experts Say These 5 Red Flags Mean You Need to Eat More Protein—Even If You Think You Get Enough

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Many people think they’re eating enough protein—after all, they might have a serving of chicken at dinner or yogurt at breakfast. But according to health experts, what you think is sufficient may fall short, especially as your body’s needs shift with age, activity level, or health status. Protein isn’t just for bodybuilders—it’s essential for nearly every function in the body. And not getting enough can quietly erode your health in ways you may not expect.

In this article, we’ll dive into five clear signs from science-backed experts that your body may be crying out for more protein—plus the reasons why this macronutrient matters more than ever, and how to fix a hidden deficiency fast.

Why Protein Matters: More Than Just Muscle

Protein is made up of amino acids, the building blocks of life. It helps repair tissues, make hormones and enzymes, support immune function, build skin and hair, regulate metabolism, and provide energy in times of need. You can think of it as your body’s constant repair crew, rebuilding and maintaining everything from muscle fibers to immune cells.

Most nutrition experts agree that the Recommended Dietary Allowance (RDA) of 0.8 grams per kilogram of body weight per day is often too low for optimal health—especially for older adults, active individuals, and those recovering from illness or injury.

Dr. Gabrielle Lyon, a functional medicine expert specializing in protein metabolism, often emphasizes that muscle is the organ of longevity, and protein is its foundation. Without enough of it, the body slowly breaks down—sometimes silently.

So how do you know if you’re not getting enough? These five red flags can help.

Red Flag #1: You’re Losing Muscle or Strength (Even If You’re Not Losing Weight)

You might look the same in the mirror. Your weight might stay the same on the scale. But inside, a silent shift could be happening: muscle loss—also known as sarcopenia when related to aging—is a clear warning sign of protein inadequacy.

According to a study published in The American Journal of Clinical Nutrition, inadequate protein intake accelerates muscle wasting, especially in older adults. Even younger people who are sedentary or dieting without adequate protein may experience lean tissue loss.

“Unlike fat or carbs, the body has no reservoir for protein,” says Dr. Donald Layman, a professor emeritus at the University of Illinois. “You need to consume enough every day, ideally spaced out over meals, to maintain lean mass.”

 Signs you’re losing muscle:

• You feel weaker lifting groceries or climbing stairs

• You’ve noticed your arms or legs looking thinner or softer

• You tire more easily when exercising

• Your recovery time from workouts has increased

What to do: Aim for 20–40 grams of protein per meal, especially at breakfast, when many people skimp. Include resistance training and high-quality protein sources like eggs, lean meats, tofu, or Greek yogurt.

Red Flag #2: Your Hair Is Thinning, Skin Is Dull, or Nails Are Brittle

Your body prioritizes survival. When protein is scarce, it redirects amino acids to critical organs—leaving less for non-essential functions like growing hair, skin, and nails.

One of the most visible indicators of prolonged protein shortage is noticeable shifts in your appearance

• Hair becomes thinner, more fragile, or sheds excessively

• Skin loses elasticity, looks dry or prematurely aged

• Nails break easily, form ridges, or grow slowly

Dermatologists say that keratin—the key structural protein in hair and nails—relies heavily on dietary protein intake. Collagen, the protein that keeps skin supple, also depletes without enough building blocks from food.

“Your outer beauty is often a reflection of your inner nutrition,” says registered dietitian Keri Glassman. “Protein is a big part of that.”

What to do: In addition to getting enough total protein, consider adding collagen-rich or collagen-supporting foods like bone broth, fish skin, and foods high in vitamin C (which helps synthesize collagen).

Red Flag #3: You’re Constantly Hungry or Craving Sugar

You had breakfast, but by 10 a.m., you’re rummaging for a snack. You eat lunch, but your energy crashes an hour later. If this sounds familiar, your meals may be too low in protein and high in quick-burning carbs.

Protein is the most satiating macronutrient, meaning it helps you feel full and satisfied. Without enough of it, your blood sugar may spike and crash, leading to sugar cravings, mood swings, and overeating.

“One of the biggest mistakes I see is people starting the day with a carb-heavy breakfast,” says Dr. Mark Hyman, author of The Pegan Diet. “They ride a blood sugar roller coaster all day. Starting with protein steadies your hunger hormones.”

Warning signs of protein-related cravings:

• You’re always hungry, especially for sweets or refined carbs

• You snack often but still don’t feel satisfied

• You struggle to control portions at meals

What to do: Build meals with protein at the center—not as a side. Try eggs with avocado for breakfast, grilled chicken salad with beans for lunch, or tofu stir-fry for dinner. Snacks like cottage cheese, protein shakes, or boiled eggs can help stabilize hunger.

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Red Flag #4: Your Immune System Is Weakened

Frequent colds, slow-healing wounds, or recurring infections may point to more than bad luck. They might signal a protein gap.

Your immune cells are made of protein. So are the antibodies that fight viruses and the enzymes that trigger inflammation when needed. Without sufficient dietary protein, your immune system becomes less responsive, slower to activate, and less effective at defending the body.

Research published in Frontiers in Immunology shows that even moderate protein restriction can significantly impair immune function, especially in older adults and hospitalized patient

Signs your immunity may be suffering from low protein:

• You catch colds more often than usual

• Cuts, bruises, or infections take longer to heal

• You feel run-down even with adequate sleep

“Immune resilience is closely tied to protein status,” notes Dr. Heather Moday, an integrative immunologist. “Especially for older adults and those recovering from illness, protein is critical for immune cell regeneration.”

What to do: Don’t just up your vitamin C—add immune-friendly protein sources like salmon, lentils, bone broth, and pastured eggs. Elderly adults may benefit from whey protein or essential amino acid supplements.

Red Flag #5: You’re Struggling With Mood, Focus, or Sleep

Did you know that many neurotransmitters—like serotonin, dopamine, and GABA—are made from amino acids? That’s right: your mood, mental clarity, and even sleep are tied to your protein intake.

Insufficient protein intake can interfere with the creation of neurotransmitters responsible for regulating:

• Happiness and calmness (serotonin)

• Motivation and focus (dopamine)

• Sleep quality (tryptophan converts to melatonin)

A 2022 study in Nutrients journal found that inadequate protein intake—especially in women—was associated with higher rates of anxiety, fatigue, and poor sleep.

“Protein is not just about muscles—it’s about the brain,” says clinical nutritionist Dr. Uma Naidoo. “The amino acids from protein are precursors to the neurotransmitters that shape our mood and cognition.”

Telltale symptoms of a protein-deficient brain:

• Feeling foggy or easily distracted

• Trouble sleeping or staying asleep

• Low mood or increased anxiety

What to do: Incorporate protein throughout the day—not just at dinner. Incorporate foods like turkey, quinoa, spirulina (a complete protein), and chickpeas into your meals. Combining protein with sources of healthy fat can enhance cognitive function even more

How Much Protein Do You Really Need?

Despite common misconceptions, the RDA of 0.8g per kilogram of body weight merely covers the bare minimum to avoid deficiency—it’s not enough for optimal health..

Here’s what experts now recommend:

• Sedentary adults: 1.2g per kg of body weight

• Active adults or athletes: 1.4–2.0g per kg

• Older adults: 1.2–1.5g per kg to maintain muscle and function

• People recovering from illness or surgery: up to 2.0g per kg

A 150-pound adult (68 kg) may need 80–130 grams per day, depending on age and activity.

Best Protein Sources to Meet Your Needs

Whether you're plant-based or omnivorous, quality matters. Choose complete proteins—those containing all essential amino acids—or combine complementary ones.

Animal-Based Proteins:

• Eggs

• Chicken breast

• Salmon, sardines, tuna

• Greek yogurt

• Grass-fed beef

• Whey protein

Plant-Based Proteins:

• Lentils and chickpeas

• Quinoa

• Tofu and tempeh

• Hemp seeds and chia seeds

• Spirulina

• Edamame

• Plant-based protein powders (pea, rice, soy blend)

To optimize protein synthesis, space your intake throughout the day rather than loading it all at once.

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The Protein Timing Strategy That Works

Emerging research shows when you eat protein may be just as important as how much.

According to a study in The Journal of Nutrition, adults who spread protein evenly across three meals built more muscle than those who ate most of it at dinner.

Try this meal strategy:

• Breakfast: 25–30g protein (e.g., eggs + cottage cheese or a protein smoothie)

• Midday meal: Aim for 25–30 grams of protein—think a hearty tofu salad loaded with quinoa and beans

• Dinner: 30–40g protein (e.g., fish with lentils and vegetables)

• Snacks: 10–15g protein each (e.g., boiled eggs, roasted edamame, or Greek yogurt)