11 Signs of Protein Deficiency

Protein is responsible for helping your bodies recover, providing energy, and keeping you feeling full. Failing to eat enough protein can lead to serious health risks.

1. Your wounds don’t heal

After an injury, your body needs more protein in the area to replace the damaged tissue. If there isn’t enough protein, this process slows down, meaning injuries take longer to heal.

2. Your nails and hair get thin and your skin becomes dry

Nails and hair are almost completely made from protein. If you do not get enough protein, your hair breaks easily and your nails are ridged. Dry skin with rashes can also occur without enough protein. You may become more vulnerable to sunburns.

3. You experience swelling

Protein helps prevent excess fluid from accumulating in your tissues while blood travels throughout your body. Without enough protein, you may notice swelling in the ankles, cheeks, hands, and feet.


4. You feel gassy

Multiple digestive and metabolic functions rely on amino acid intake. If you don’t get enough protein, your body will run down, causing digestion, muscle contractions within your gastrointestinal tract, and enzyme production to suffer. Therefore, you may feel bloated and gassy.

5. You feel anxious and moody

The building blocks of mood neurotransmitters are amino acids. Proteins let your brain synthesize hormones such as serotonin and dopamine that bring positive feelings like excitement and calm. Lack of protein can make you become anxious and moody.

6. You don’t sleep well

In some cases, insomnia and poor sleep are the answer to “What happens if you don’t eat enough protein”. These side effects may be related to unsteady blood sugar levels, a decrease in serotonin production, and an increase in cortisol. If your blood sugar swings throughout the day, you will notice the effects at night as well. As a result, you will have poor sleep.

7. Your workouts are worse

Diets low in protein can lead to muscle atrophy (loss), fat gain, and fatigue. Without enough protein, it is possible to work out more often or harder and see worse results, since you don’t get enough to repair your tissues or provide yourself with energy.

8. You feel your brain is in a fog

Because protein is necessary for your neurological functioning, not getting enough can lead to difficulty concentrating, brain fog, trouble learning new information, and lack of motivation. These symptoms indicate low levels of neurotransmitters like serotonin, norepinephrine, epinephrine, and dopamine. These are synthesized within your brain with amino acids, which requires protein.

9. Your bone health declines

What happens if you don’t eat enough protein? Protein can also impact calcium levels, since low-protein diets make it harder for the digestive tract to absorb calcium. When you don’t get enough calcium, your body uses your skeletal system to get the rest needed for proper functioning. This leads to decreased bone density and makes losing skeletal mass more quickly.

10. You experience reproductive and pregnancy problems

Not getting enough protein can also lead to a lack of libido, irregular periods, or temporary fertility loss. During pregnancy, it can pose dangers to the baby and you. Your baby may not be able to develop normally.

11. You get ill frequently

Protein keeps your immune system healthy since it serves as the foundation for antibodies, white blood cells, and red blood cells. These things work together to fight off pathogens like viruses and bacteria.

Good protein sources

1. Milk is among the best sources of protein

2. Greek yogurt provides you with 23g of protein.

3. Egg provides you with 6g of protein

4. Meat will always get a large amount of protein from meat.

5. Chicken breast is loaded with 24g of protein.

6. Seafood is always among the best sources of protein

7. Beans and nuts are also among the list of best sources of protein.

8. Vegetables contain dietary fiber, protein, vitamin C, and other important nutrients.

9. Grains are important for health because they are great sources of protein

H/T: NewHealthAdvisor