Feeling low on energy, struggling to build muscle, or constantly battling cravings? It may be time to prioritize protein.
Protein does a lot of important work in the body. When you eat protein, it breaks down into amino acids that repair tissues, make enzymes and hormones, and keep many systems running. It supports muscle strength, helps you feel full, and contributes to healthy skin, hair, and nails. Protein is also key for the immune system—antibodies are made from proteins—and it helps transport nutrients and repair cells. Without enough, you may feel tired, weak, or generally off.
How to tell if you’re not getting enough
– Low energy and midday slumps: Protein helps steady blood sugar, so low intake can leave you feeling drained.
– Little progress from workouts: Protein is essential for muscle repair and growth; without it, building or maintaining muscle is harder.
– Hair, skin, or nail problems: Brittle nails, thinning hair, or dull skin can signal inadequate protein.
– Strong cravings, especially for sweets or carbs: Low protein can lead to bigger blood sugar swings and more snacking.
– Slow recovery and healing: Protein helps repair tissues, so soreness and slow-healing cuts can be signs.
– Mood and focus issues: Amino acids are building blocks for brain chemicals, so low protein can affect mood and concentration.
How much protein do you need?
Needs vary by age, activity level, health, and goals. A common baseline is about 0.8 grams per kilogram of body weight (roughly 0.36 grams per pound)—enough to prevent deficiency, but not always ideal. If you’re active, trying to build muscle, or over 50, you’ll likely need more. Use your activity and goals to guide you: more intense or frequent workouts call for a higher intake, and if you’re aiming to lose weight or build muscle, boost protein to support those goals.
Getting protein on different diets
– Animal sources: Chicken, beef, fish, eggs, and dairy (Greek yogurt, cottage cheese) are rich in protein and easy to add to meals and snacks.
– Plant sources: Beans, lentils, chickpeas, tofu, tempeh, quinoa, nuts, and seeds all provide protein. Quinoa is a complete plant protein.
– Mixing plant proteins: If you eat mostly plants, combine different foods—like rice and beans or hummus with whole-grain pita—to ensure you get all essential amino acids.
– Supplements: If whole foods aren’t enough, protein powders (whey, casein, pea, hemp, soy) can be a convenient boost in smoothies, oatmeal, or shakes.
Simple ways to add more protein
– Include a protein source at each meal (eggs at breakfast, yogurt or cottage cheese as snacks).
– Add beans, lentils, tofu, or tempeh to salads, soups, and bowls.
– Use nuts, seeds, or nut butter in smoothies, oatmeal, or on toast.
– Choose Greek yogurt or cottage cheese for snacks or toppings.
– Consider a protein shake after workouts if needed.
Small, consistent changes—adding a protein source to every meal and choosing higher-protein snacks—can improve energy, muscle tone, and cravings without overhauling your whole diet.
