7 Sneaky Signs You’re Not Getting Enough Protein (And What to Do About It)

Let’s talk protein. It’s the building block of life, the superhero nutrient that keeps us strong, energized, and ready to tackle whatever the day throws our way. But what happens when you’re not getting enough? Spoiler alert: it’s not pretty. The good news? Your body is pretty good at dropping hints when it’s running low on this essential nutrient. You just need to know what to look for.

Here are 7 sneaky signs you might not be getting enough protein—and some easy fixes to get you back on track.

1. Cravings That Won’t Quit

If you’re constantly raiding the pantry for snacks, especially those high in carbs and sugar, your body might be trying to tell you something. Protein helps keep your blood sugar levels steady, so when you’re not getting enough, you might find yourself on a rollercoaster of cravings. It’s your body’s way of saying, “Hey, we need more fuel!”

What to do: Reach for a protein-rich snack instead of that bag of chips. Think Greek yogurt, nuts, or a hard-boiled egg. Your future self (and your waistline) will thank you.

2. Muscle Loss (Even If You’re Hitting the Gym)

You’ve been hitting the weights, but instead of getting stronger, you feel like you’re losing muscle. What gives? When you don’t get enough protein, your body starts breaking down muscle tissue to get the amino acids it needs. This means all that hard work in the gym could be going to waste.

What to do: Make sure you’re getting enough protein to support muscle repair and growth. A good rule of thumb is to include a source of protein in every meal—think chicken, fish, tofu, or beans.

3. Fatigue That Just Won’t Quit

We all get tired from time to time, but if you’re dragging your feet from morning till night, protein (or lack thereof) could be the culprit. Protein is crucial for producing hemoglobin, which helps carry oxygen throughout your body. Not enough protein means not enough oxygen, and that means fatigue.

What to do: Start your day with a protein-packed breakfast—think eggs, cottage cheese, or a protein smoothie. It’ll help keep your energy levels up and your mind sharp.

4. Weak Hair, Skin, and Nails

Ever feel like your hair’s looking a little dull, your nails are breaking more than usual, or your skin is just…blah? That could be a sign you’re not getting enough protein. Since hair, skin, and nails are made of protein, it makes sense that a deficiency could show up here first.

What to do: Add more protein-rich foods like salmon, nuts, and legumes to your diet. Not only will your hair and nails thank you, but your skin might start to glow, too.

5. Frequent Illnesses

If it feels like you’re always catching the latest bug going around, it could be a sign that your immune system isn’t getting the support it needs. Protein is essential for building the antibodies that fight off illness. Without enough, your immune system is like a security team with no walkie-talkies—things are going to slip through.

What to do: Boost your intake of lean meats, beans, and lentils to give your immune system the backup it needs.

6. Mood Swings That Come Out of Nowhere

One minute you’re fine, the next you’re snapping at your co-worker because they borrowed your stapler (again). If your mood feels like it’s all over the place, low protein could be part of the problem. Protein helps produce neurotransmitters like serotonin and dopamine, which are key to keeping your mood steady.

What to do: Aim to balance your meals with both protein and complex carbs. This combo helps keep your blood sugar levels stable and your mood in check.

7. Slow Recovery After Injuries

Remember that time you stubbed your toe and it took forever to heal? Or that paper cut that seemed to linger for days? If your body isn’t bouncing back as quickly as it used to, low protein might be to blame. Protein is essential for tissue repair, so when you’re not getting enough, recovery time can drag on.

What to do: Focus on high-quality protein sources, like lean meats, fish, and dairy, to help your body heal faster and stronger.

In Conclusion: Listen to Your Body

Your body is smarter than you might think, and it’s always giving you clues about what it needs. If any of these signs sound familiar, it might be time to give your protein intake a little love. The good news? It’s easy to fix. By making sure you’re getting enough protein in your diet, you’ll not only feel better but also look better, with more energy, a stronger immune system, and fewer cravings that drive you to the pantry at 11 PM.

So, the next time your body starts dropping hints, listen up. And pass the grilled chicken, please.