Protein is an essential element in every cell in the body, and although severe deficiency is rare in those who eat a wide variety of foods, the amount needed to maintain muscle may decrease chronically without us realizing it, says Emma Laing, director of the Department of Nutrition at the University of Georgia, to The Washington Post.
The signs of consuming less protein are “often subtle,” but they may lead to skin changes, a weakened immune system, and loss of muscle mass, according to several medical educational materials, such as: “Cleveland Clinic.”
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Certified sports nutritionist Kelly Jones explains that our ability to get up and take care of ourselves daily depends largely on our muscle mass, which tends to decrease with age. If we don’t eat enough protein and do strength exercises, “we won’t be able to maintain this ability for a long time.”
She confirms that a deliberate increase in protein consumption, along with regular physical activity, helps maintain strength and fitness “for years to come.”
How do you detect protein deficiency without tests?
In addition to the general signs that a colleague of the American College of Internal Medicine, Dr. Glenn Jones, pointed out to “Time” magazine, such as:
- Constant feeling of fatigue despite adequate sleep.
- Fading hair, skin, or weak nails.
- Increased susceptibility to diseases.
- Unexplained weight loss.
- Difficulty concentrating.
You can notice four subtle signs in your daily lifestyle and diet that may reveal that you are not getting enough protein.
1- You are middle-aged or older
According to Laing, older people tend to gradually lose muscle mass due to:
- Age-related hormonal changes.
- Changing feeding patterns.
- Low level of physical activity.
This makes getting enough protein even more important, but recent nutritional research has found that many people – especially women and the elderly – do not eat enough protein daily.
Kelly Jones points out that the updated US dietary guidelines raised the recommended amount of protein from 0.8 grams per kilogram of body weight, to between 1.2 and 1.6 grams per kilogram for all adults.
This means that someone weighing about 68 kilograms needs at least 83 grams of protein per day to maintain their muscle mass and function in the long term.
2- You recently changed your diet
Changing your eating pattern may reduce your protein intake without you even realizing it. Kelly Jones gives a simple example: replacing cow’s milk, which provides about 8 grams of protein per cup, with plant-based milk, such as oat or almond milk, which does not exceed two grams per cup, or adding more vegetables to the meal without adding a source of protein. All of this “significantly reduces the amount of protein you eat.”
Therefore, she recommends “including a source of protein in every meal,” because many people suffer from nutritional deficiencies due to neglecting balanced meals that contain protein.
For vegetarians, reaching the recommended amount of protein may be more challenging, so Laing suggests rich sources such as:
- Greek yogurt, with about 17 grams of protein per 170 grams.
- Eggs, about 12 grams for two large eggs.
- Cottage cheese, about 14 grams per 113 grams.
Among the plant sources:
- Lentils, about 18 grams per cooked cup.
- Chickpeas, about 15 grams per cup.
As for vegetarians who eat fish, Laing recommends tuna and salmon, as they provide about 23 grams of protein for every approximately 85 grams.
Jones adds that those who take weight-loss medications may also not get enough protein, because they feel full after eating small amounts of food. She advises them to focus on protein, along with strength training, “to maintain muscle mass while losing weight.”
3- Eat light meals throughout the day
“Protein is the most satiating macronutrient,” says Kelly Jones. When we eat protein – whether alone or with fats and carbohydrates – the food takes longer in the stomach, “which means a feeling of fullness for a longer period, because the body and brain realize that there is enough energy.”
However, if the meal is low in protein, the fats and carbohydrates reach the bloodstream quickly, and the sugar level rises and then falls quickly, “so the brain realizes that energy is low, and that it needs something urgently” in the form of a snack, often sweet. Jones explains:
- If you eat a balanced meal that contains enough calories and enough protein, “you will feel full for about 3 hours.”
- If it is poor in protein, you may feel hungry after only an hour or two, with a strong desire to eat sugars to get a quick boost of energy.
To achieve maximum satiety, she recommends trying to distribute protein throughout the day, instead of cramming it into one meal, and making sure to eat at least 20 grams in each main meal.
4- You feel muscle pain for days after exercise
If you do strength training exercises and don’t notice progress in building muscle, or if muscle pain persists for days after exercise, protein deficiency may be one of the reasons. This deficiency may lead to:
- Slow muscle recovery after exertion.
- Repeated muscle injuries.
- Decreased performance at the next workout, such as being unable to lift weights you used to lift or feeling premature fatigue in the legs when using the treadmill.
Jones says the reason may also be related to a low overall energy level, which prevents you from putting in the effort required during exercise.
She emphasizes that “protein is not the only important element,” and that a balanced diet is the key to maintaining a healthy body. Other components of the meal or snack, such as complex carbohydrates, healthy fats, micronutrients and antioxidants, “help the protein do its best job.”
For example, a pre-workout snack — such as a piece of bread or a simple sports drink — can provide quick energy from carbohydrates so the body doesn’t have to use up protein stores.
In the same context, certified nutritionist Natalie Romito advises not to rely entirely on protein shakes, and to pay attention to the amount of protein powders or bars and the number of times they are consumed, stressing that “obtaining protein from whole food sources remains the best option.”
The practical conclusion is that if you are middle-aged or older and have recently changed your diet and eat light meals throughout the day or feel muscle pain that extends for days after exercise, perhaps it is time to reconsider what you get from protein daily and make sure that there is a clear source of it in every meal, before you notice visible signs in your muscles, skin and general health.
