Feeling low on energy, struggling to build muscle, or fighting constant cravings? Prioritizing protein can make a big difference. Often overlooked in favor of trendy foods and diets, protein plays a central role in keeping your body functioning well. It’s the building block for muscles, helps you feel full, and supports many vital processes.
When you eat protein, your body breaks it down into amino acids. These are used to repair tissues, produce enzymes and hormones, and support everyday functions. Without enough protein you may feel tired, weak, or generally off. Protein also helps maintain healthy skin, hair, and nails—so brittle nails, thinning hair, or dull skin can be signs of low intake.
Protein supports the immune system, too. Antibodies are made from protein, so inadequate intake can make it harder to fight infections. Protein also helps transport nutrients, gives structure to cells, and aids in repair after exercise or injury.
Common signs you might not be getting enough protein:
– Low or unstable energy, especially by midday, and frequent reliance on caffeine.
– Little progress from regular workouts or trouble maintaining muscle.
– Hair loss, brittle nails, or skin that looks tired.
– Strong cravings for sweets or carbs due to blood sugar swings.
– Slow recovery from workouts and slower wound healing.
– Mood changes, irritability, or difficulty focusing, since amino acids help make neurotransmitters.
How much protein do you need? The basic guideline is about 0.8 grams per kilogram of body weight (roughly 0.36 grams per pound). That’s a minimum to prevent deficiency, not necessarily an optimal amount for strength, fitness, or aging bodies. If you’re active, trying to build muscle, or over 50, you’ll likely need more—aim toward the higher end of recommendations based on activity and goals.
If you follow a plant-based diet, you can meet your protein needs, but you may need to combine different sources to get all essential amino acids. Good plant options include lentils, chickpeas, quinoa (a complete protein), tofu, tempeh, and a variety of nuts and seeds. Protein powders made from pea, hemp, or soy can help fill gaps.
Easy ways to add more protein:
– Animal sources: chicken, beef, fish, eggs, and dairy like Greek yogurt and cottage cheese are versatile and protein-dense.
– Plant sources: beans, lentils, chickpeas, tofu, tempeh, quinoa, nuts, and seeds can be used in many dishes.
– Combine plant proteins—such as rice and beans or hummus with whole-grain pita—to cover a full amino acid profile.
– Use protein powders if whole foods aren’t enough; they’re convenient in smoothies, oatmeal, or mixed with water.
Small, consistent changes can help: include a protein source at each meal, choose high-protein snacks, and gradually increase portions of protein-rich foods. These adjustments can boost energy, support muscle, reduce cravings, and improve overall well-being.
