It’s no secret that protein is important. It makes up the foundation of your
hair, skin and muscles; transports oxygen; repairs and rebuilds tissue cells;
and even helps promote healthy blood clotting. Not only that, but protein is
vital to maintaining normal blood sugar, healing wounds, killing bacteria and
keeping your body functioning efficiently.
Most people are able to easily meet their protein needs with their normal diet,
making protein deficiency relatively uncommon. However, certain groups are
at risk for developing a protein deficiency, including those who are restricting
their caloric intake (and, as a result, their consumption of high-protein foods),
as well as people consuming a poorly planned vegetarian or vegan diet.
A lack of adequate protein can have a significant impact on your health. The
following are 9 common signs that could indicate a protein deficiency.
Your Sleep is Suffering
In the body, protein is used to create important neurotransmitters, like
serotonin, which are responsible for regulating the sleep/wake cycle. A
deficiency in protein can lead to a deficiency in serotonin, which can lead to
insomnia and sleep disruption.
You Can’t Concentrate
If you’re experiencing brain fog, along with difficulty concentrating and
trouble retaining information, a protein deficiency could be to blame.
Neurotransmitters linked to learning and memory are produced using amino
acids, so getting enough protein in your diet is crucial. Additionally, a
balanced diet with adequate protein has been shown to boost learning and
improve motor skills and work performance.
“A Harvard study published in the January 2022 issue of The American Journal of Clinical
Nutrition suggests that getting enough protein in your diet may be important for protecting your
cognition. Researchers evaluated the self-reported dietary habits and health of more than 77,000
men and women who were followed for more than 20 years. Compared with eating
carbohydrates, eating protein was associated with lower odds of developing cognitive decline
later in life. It didn’t take much to make a difference. For example, for every 5% of calories that
came from animal protein instead of carbohydrates, there was an 11% lower risk for developing
dementia. And for every 5% of calories that came from plant protein instead of carbohydrates,
there was a 26% lower risk for developing dementia.” (1)
You Have High Cholesterol
Replacing protein-rich foods with refined carbs and sugary foods in your diet
can wreak havoc on your cholesterol levels. This causes your liver to process
fat less efficiently, resulting in high cholesterol. On the other hand,
high-protein diets have been shown to lower cholesterol levels and even
reduce the risk of heart disease.
You’ve Put on a Few Pounds
Filling your diet with protein-rich foods is a great way to keep your waistline
in check. A high-protein diet can decrease appetite and cravings, boost
metabolism and reduce levels of ghrelin, the hormone responsible for
stimulating hunger. A low-protein/high-carb diet, on the other hand, can lead
to more empty calories, increased cravings and weight gain.
You’re Not Getting Results From Your Workouts
If it feels like you’re spending more time in the gym but seeing fewer results, it
could mean you’re not getting enough protein. A low-protein diet can cause
muscle wasting, fatigue and fat gain. Plus, not only do you need protein to
build more muscle mass, but protein is also critical to keeping energy levels up
so that you can make the most of every workout. As we age we need to be even
more vigilant in this area because we tend to have a decline in muscle mass.(2)
You See Changes in Your Hair, Skin or Nails
Protein forms the foundation of your hair, skin and nails, so it’s no wonder
that this is where you’ll find some of the most visible signs of protein
deficiency. Brittle nails, flaky skin, hair loss and hair thinning can all indicate
that you need to ramp up your protein intake.
Your Periods are Irregular
One of the most common causes of irregular menstrual cycles is polycystic
ovarian syndrome (PCOS), a condition characterized by hormonal imbalance,
infertility and cysts on the ovaries. Obesity, pre-diabetes and diabetes are a
few of the most common risk factors for PCOS, and insulin resistance is
estimated to affect 50-70 percent of women with the condition. A
high-carb/low-protein diet can disrupt hormone levels and contribute to
insulin resistance, further upping the risk of PCOS.
You’re More Moody or Anxious
Proteins are used to synthesize mood-controlling neurotransmitters like
dopamine and serotonin. Low levels of these important compounds may be
associated with depression, mood swings and anxiety, but getting enough
protein in your diet can help boost neurotransmitter production and stabilize
your mood. So you can see the immense importance of getting adequate protein. Here are
some examples of protein that you can make sure to get into your meals.
Calculating your protein. You can use this template for calculating what you need depending on
your activity level or goals.
(1.2-1.6) x wt (kg)
Calculate the wt by dividing pounds (lbs) by 2.2. So for a person with a weight of 150 lbs we
would get 68 and this is what the calculation would look like. We will use 1.4 x 68 = 95.2. This
person needs 95.2g of protein daily for optimal health.
1. https://www.health.harvard.edu/mind-and-mood/protein-intake-associated-with-less-cognitive-decline