According to a nutritionist, 5 signs you may not get enough protein

Have you ever wondered about the signs of protein deficiency? Despite the fact that true protein deficiency is rare, you may get the best amount, especially if you are on a weight loss journey. On average, US MyFitnessPal users with weight loss goals consume 24% of their calories from their protein. Protein is an essential macronutrient and helps your body continue running with Prime.

“Protein is important to everyone, not just gym bodybuilders!” says Melissa Jaeger, nutritionist and nutrition director at Myfitnesspal. “Your body probably doesn’t think about it every day, but uses proteins for a variety of internal functions that are important for your overall health and well-being.”

In fact, proteins touch almost every function in the body (1,2). And while protein may be all the rage, 88% of MyFitnessPal users surveyed said they had no idea about the amount of protein, fiber, carbohydrates, sugar and salt they consume every day. Based on a survey conducted by myfitnessspal.

Let’s change that. Because I’m trying to dig deeper into being able to show you what happens when your protein intake is low and how to fix it.

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Protein Guide: Benefits, Sources and What You Really Need

Is protein deficiency common?

Here’s the problem. It is rare for people in developed countries like the United States to experience actual protein deficiencies.

“Medical conditions (PEMs) like Kwashiorkor and protein energy can occur in developing countries when people are not sufficient to eat.3). This is not about such clinical protein deficiency,” says Jaeger.

Here we are talking about what happens to your body when you’re not getting the ideal amount of protein to feel at your best. Dive into those signs now.

Signs that you can benefit from more protein

You’re losing muscle mass

Research shows that if your body is not taking the protein it needs from food, it starts breaking down muscle proteins to maintain its function (2).

It can be difficult to get enough protein for a low-calorie diet. “If you have too many calories, your body will betray you!” says Jaeger. When you are in a calorie deficit, your body uses stored energy sources, including both fat and muscle, to meet that energy needs. In other words, if your goal is to build a lean mass, you may not be able to see the outcome you want.

You get tired for no reason

Proteins make up hemoglobin, a component of red blood cells that carry oxygen throughout the body. This literally gives you the energy you need to live! If your body does not have enough protein to make hemoglobin, you may experience fatigue Or, in severe cases, anemia (4).

You catch all the colds

Proteins play a major role in immune health. In fact, proteins make up many hormones, antibodies, and enzymes involved in fighting foreign invaders such as viruses and bacteria.5). If you find yourself sick more often, it may be time to eat more protein.

You get a constant craving

When it comes to weight loss, there is a reason why protein is trending. It will fulfill you for longer and prevent heartless munching and cravings. Research suggests that when people are not taking enough protein, they may choose low nutritious foods to satisfy their hunger (6). This can derail your goals. If you’re getting more cravings, now you can record your food in the myfitnesspal app and get a better sense of your dietary patterns.

Your cut takes eternally to heal

Proteins are a component of many parts of the body, including the skin. Collagen is a skin protein that is essential for wound healing (7). So, if you’re aware that your bruising, scraping, or cutting takes longer to heal, check how much protein you’re getting.

About the experts

Elizabeth Shaw, MS, RDN, CPT, He is a nutrition expert, author of four cookbooks and is a pioneer of early nutrition in the field of birth nutrition nutrition. She is the president and owner of Shaw Simple Swaps, a US-based nutrition communications and consulting company.

Melissa Jaeger Rd, LdI am the nutrition manager at myfitnesspal. Melissa received her Bachelor of Science in Nutrition (DPD) from St. Benedict University and completed her nutrition internship through Iowa State University. In May 2024, she was recognized as the registered dietitian of the year, awarded by the Minnesota Academy of Nutrition and Nutrition.

Who’s not eating enough protein?

A recent survey of members of MyFitnesspal found that 65% of the members surveyed were trying to eat more protein, but most people don’t actually know the amount of protein they have in their food. Many things that overestimate protein in your diet mean that you may not be meeting your daily protein goals.

There are some populations that are at higher risk than others because they do not meet their protein needs. In my practice as a nutritionist, these people usually fall into one of these categories (10):

• People over 51
• People eating low-calorie diets
• People with digestive status or eating disorders
• People living at low incomes
• People living in the food desert

Simple tips for increasing protein consumption

Protein is found in many foods, phew! This means it’s very easy to get those protein grams when you’re tidying your mind. With the help of some simple swaps, you can increase your daily protein intake to achieve your goals.

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Here are the protein amounts in 98 popular foods

Consider adding five or more protein to your diet or snacks with these star-studded, plant-based foods.

• 1 oz of almonds: 6 grams (11))
• 1 oz pistachio: 6 grams (12))
• 1 oz pumpkin seeds: 5 grams (13))
• 1 oz hemp seeds: 9 grams (14))

How to know you’re eating enough protein

Do you feel it’s great? Will you achieve your goals? If you do that, you’re probably on the right track to meet your protein needs. In fact, according to the MyFitnessPal User Survey, 69% of the users surveyed want to incorporate more protein into their diet. However, reconfirming it is never a pain. And myfitnesspal makes this easy for you.

Step 1: Record your food over several days to determine how many grams of protein you consume per day per meal.

Step 2: Please enter your information into myfitnesspal protein calculator. Protein needs are tailored to your age, gender, and the number of trainings you log out to your regular. This tool can help you measure whether you need to acquire more protein. Or simply use the MyFitnessPal app.

Frequently asked questions (FAQ)

Conclusion

Protein deficiency is rare in developed countries like the US, but that doesn’t mean you are meeting your unique protein needs. For example, if you find yourself not seeing the desired progress in your goal and constantly feeling sick or exhausted, you may not be eating enough of this powerful macro.

How myfitnesspal helps

If you are aiming to eat more protein without losing sight of other nutritional needs, the easiest way is to start tracking your food.

When you set up you myfitnessspal Accounts provide some information. Think about it: age, gender, activity level, goals. Use this information to provide customized macro recommendations. That is, grams of protein, carbohydrates and fats you should aim to eat all day long.

Recording your meals and snacks will tell you how close you can and adjust this protein goal. Did you say that the app also has high protein plans and recipes? Download now.

According to the nutritionist who first appeared on MyFitnessPal’s blog, the post 5 signs may not have gained enough protein.