Think You're Getting Enough Protein? 5 Signs You're Not

Proteinhas always held significance, but it's particularly trending at the moment, and for valid reasons. It's not just anessential macronutrient, but also the fundamental components for muscle strength, metabolism, and numerous other functions. Speak to nearly any specialist, and they will concur.

"Protein is a crucial nutrient for numerous body functions," says Jessica Cording, RD, CDN, author ofThe Little Book of Game-Changers. "It supports the health of hair, skin, and nails, and promotes..."maintains tissues like muscles, supports connective tissue, and contributes to a feeling of fullness—and that's only the beginning."

However, there are numerous opinions regarding the daily protein intake. Your favorite fitness influencer might promote a specific amount, while your health-conscious friend could suggest a different one. The reality is that individual requirements vary slightly. Moreover, if you are highly active, this also affects your required amount.

Looking for some protein motivation in your life? Obtain theWH+ High-Protein Meal Preparation Guide—it's filled with recipes, advice, and scientifically supported information about the fascinating macronutrient.

Generally, most individuals need approximately25 to 30 gramsa protein per meal. It is advisable to distribute it throughout the day, as noted by Keri Gans, RDN, author ofThe Small Change Diet.Many individuals typically consume most of their protein at dinner, yet in fact, you can (and ought to) include it throughout the day since your body does not retain protein. It processes the macronutrient into amino acids, which are utilized to construct and mend tissues or serve as energy, meaning you should maintain a steady intake of protein.

Even with an understanding of the general guidelines for protein consumption, it can be challenging to determine if the amount is suitable for you. You may end up questioning whether you're meeting the ideal level of protein intake or not.

In front, specialists explain the key indicators that you may require more of this macronutrient in your diet.

Meet the experts: Jessica Cording, RD, CDN, is the author ofThe Little Book of Game-Changers; Keri Gans, RDN, is the writer ofThe Small Change Diet; Gary Goldenberg, MD, serves as an assistant clinical professor of dermatology at the Icahn School of Medicine at Mount Sinai Hospital.

1) You’re always hungry

Imagine you've just finished a meal, yet you're already craving a snack. Cording mentions that this is one of the most frequent indicators that your diet lacks sufficient protein. Protein plays a key role in keeping you satisfied, and if your intake is inadequate, you might find yourself feeling hungry again shortly after eating.

"If a person is frequently hungry, I will always verify that they are getting sufficient protein," Cording states.

2) Your wounds and abrasions require some time to mend

Protein is crucial for the healing of wounds as it forms the foundation for creating new tissue and collagen, both of which are necessary for the body's repair and development, according to Cording. "Occasionally, if you don't consume enough protein, your body may not heal as effectively," she notes.

3) You are not developing muscle mass

Sure, even if you're lifting heavy, a diet low in protein will limit your gains in muscle growth. Naturally, just consuming protein won't build muscle by itself, but if you're facing this problem, Cording suggests reviewing your protein intake.

If you find it difficult to meet your daily protein requirements through regular meals, you might consider using a protein powder to give yourself an extra boost. Women's Health has quite asome top picks to suggest in that area.

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4) You are experiencing hair loss

Hair lossis actually quite complex, making it difficult to assume that hair loss is simply due to insufficient protein in your diet. However, if you can't identify any clear cause for your hair loss, protein deficiency might be a contributing factor, as stated byGary Goldenberg, MD, clinical assistant professor of dermatology at Icahn School of Medicine at Mount Sinai Hospital.

"Skin follicles continuously go through growth (anagen), transition (catagen), and resting (telogen) stages," he explains. "Proteins are essential to support this ongoing process." Without sufficient protein, new healthy anagen follicles cannot be created—and this can lead to hair loss, according to Dr. Goldenberg.

Certainly, boosting your protein consumption isn't always a quick fix. "Although this process can typically be restored by increasing protein intake in most individuals, it may turn into a long-lasting condition in certain patients," he explains.

5) Your fingernails are weak

Nailsare primarily composed of keratin, a type of protein. If your diet lacks sufficient protein, your body cannot generate and produce enough keratin, resulting in weak nails, according to Goldenberg. This leads to dry and delicate nails.

Certainly, calcium, vitamin C, biotin (vitamin B7), and vitamin E arekey players here, too. Therefore, you should aim to include foods like nuts, vegetables, and eggs in your meals, in order to take advantage of the essential vitamins they provide.

How to Obtain Sufficient Protein in Your Daily Routine

Consuming 25 to 30 grams of protein at each meal can seem challenging. This is why Cording suggests beginning gradually if you think you're not getting enough of this macronutrient. "Introduce it in a manageable way," she explains. "This could involve eating a bit more Greek yogurt, mixing cottage cheese into your scrambled eggs, or incorporating a scoop of collagen powder into your coffee. These small changes can add up over time."

Enhancing your nutrition with aprotein powdeR shake can be beneficial. Gans suggests beginning your day with protein to get things started properly. "Don't cut back on protein for breakfast," she states. "Incorporate quality protein sources like eggs, cottage cheese, Greek yogurt, tofu, or smoked salmon."

Women's Healthalso includes a wide variety ofprotein-packed recipesfor your reading. And keep in mind, you can always consult your physician or dietitian (if you have one) for their suggestions if you're unsure.