Experts Reveal 5 Warning Signs That You're Not Getting Enough Protein in Your Diet

2. You’re Losing Muscle Mass or Not Gaining Strength

Why It Happens:

Muscle is made of protein, and it requires a regular supply of amino acids for repair and growth. When your protein intake is too low, especially combined with aging or physical inactivity, your body starts breaking down muscle tissue to access the protein it needs.

This leads to muscle wasting, decreased strength, slower recovery after workouts, and even reduced mobility over time.

What the Experts Say:

“If you're lifting weights and not seeing progress—or even losing strength—it's often due to insufficient protein,” says Nancy Clark, RD, a sports nutritionist and author of Nancy Clark's Sports Nutrition Guidebook. “Protein is essential for repairing and strengthening muscles following exercise. Without enough, your body can’t repair and grow stronger.”

Additionally, age-related muscle loss (called sarcopenia) starts as early as your 30s and accelerates after 60. As we age, protein plays a vital role in preserving muscle mass and avoiding physical weakness

What You Can Do:

• Combine protein intake with resistance exercise for optimal muscle-building.

• Opt for whole protein sources such as eggs, seafood, lean cuts of meat, tofu, or tempeh

• Seniors might gain advantages by consuming between 1.2 and 1.5 grams of protein for each kilogram of their body weight every day.

3. You’re Always Hungry, Even After Meals

Why It Happens:

Protein is the most satiating macronutrient. It helps regulate hunger hormones like ghrelin and peptide YY, making you feel full and satisfied for longer. Meals low in protein but high in carbs or fats may leave you craving snacks soon after eating.

If you often feel hungry shortly after meals—or need frequent snacks to “hold you over”—it could mean your meals are lacking adequate protein.

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What the Experts Say:

“If you’re eating three meals a day and still feel like you need to snack constantly, check your protein,” says Lisa Moskovitz, RD, CEO of NY Nutrition Group. “Protein slows digestion and helps stabilize blood sugar, which reduces cravings and promotes satiety.”

Skimping on protein can create a cycle of overeating and blood sugar crashes—particularly if your diet is high in refined carbs or sugar.

What You Can Do:

• Kick off your morning with a protein-packed breakfast like eggs, a protein shake, or cottage cheese.

• Make sure to add protein to each of your meals and snacks throughout the day.

• Use legumes, quinoa, and plant-based protein powders if you follow a vegan or vegetarian diet.

4. You’re Getting Sick More Often

Why It Happens:

Protein-based cells and signaling compounds form the foundation of your immune system Immunoglobulins (antibodies), white blood cells, and other immune defenses rely on amino acids to function. When your protein intake is low, your immune response weakens—making you more susceptible to colds, infections, and slower wound healing.

What the Experts Say:

“The creation and restoration of immune cells depend heavily on protein. Chronic low intake can impair your body’s ability to fight off pathogens,” says Dr. Heather Moday, immunologist and author of The Immunotype Breakthrough. “If you’re always catching colds or feeling run down, your immune system may be protein-starved.”

Kids, older adults, and anyone under high physical stress (e.g., athletes, shift workers, new parents) are especially at risk.

What You Can Do:

• Focus on high-quality, immune-supportive protein sources like lean poultry, fish, eggs, and legumes.

• Don’t skip meals—undereating overall often leads to low protein consumption.

• During times of illness or recovery, increase protein intake to help the body heal faster.

5. Your Hair, Skin, and Nails Are Looking Worse

Why It Happens:

Protein is a major component of hair (keratin), skin (collagen), and nails. When dietary protein is lacking, your body prioritizes more essential functions (like preserving muscle or supporting organs) and diverts resources away from non-essential features like hair and skin health.

This can lead to brittle nails, thinning hair, dry skin, and even hair loss over time.

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What the Experts Say:

“Dull skin, increased hair shedding, and slow nail growth can be cosmetic signs of protein insufficiency,” explains Dr. Whitney Bowe, dermatologist and author of The Beauty of Dirty Skin. “They’re subtle but significant red flags that something is missing from your diet.”

These signs are often dismissed as age-related or hormonal issues, but they may be connected to low protein—especially if they appear alongside fatigue or muscle weakness.

What You Can Do:

• Try collagen-rich bone broth or collagen peptides (hydrolyzed collagen powder).

• Get protein from a variety of sources to cover all essential amino acids.

• Pair protein with healthy fats (like omega-3s) for enhanced skin health.

How Much Protein Do You Actually Need?

The Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight for sedentary adults. However, many experts believe this is the bare minimum to prevent deficiency—not necessarily optimal for health.

Better targets:

• Active adults: 1.2–2.0 g/kg

• Older adults (50+): 1.2–1.5 g/kg

• Athletes or strength training: 1.6–2.2 g/kg

• Weight loss goals: 1.6–2.4 g/kg to preserve lean muscle

Let’s break that down with a simple example:

• A 70 kg (154 lb) adult aiming for 1.5 g/kg would need 105 grams of protein per day.

Best Sources of High-Quality Protein

Animal-Based:

• Chicken breast

• Turkey

• Eggs

• Greek yogurt

• Cottage cheese

• Tuna and salmon

• Lean beef

• Milk

Plant-Based:

• Lentils

• Chickpeas

• Tofu

• Tempeh

• Edamame

• Quinoa

• Chia and hemp seeds

• Seitan

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

Aim for a mix of both if you're flexible with your diet. If you're vegan or vegetarian, be sure to include complementary protein combinations to get all nine essential amino acids.

Tips to Get More Protein Throughout Your Day

1. Start with breakfast
   Replace sugary cereals or toast with eggs, yogurt, or a smoothie with protein powder.

2. Snack smart
   Choose protein-forward snacks like roasted chickpeas, cheese sticks, protein bars (low sugar), or jerky.

3. Upgrade your carbs
   Add beans to rice, quinoa to salads, or nut butter to your fruit.

4. Don’t skimp at dinner
   Include at least one palm-sized serving of protein on your plate.

5. Meal prep with protein in mind
   Cook proteins in bulk so they’re ready to add to meals throughout the week.