4 signs you’re not getting enough protein

This is because “undernutrition may result in weight loss and nutritional deficiencies leading to fatigue by means of lack of energy, a key concept of fatigue,” a recent scientific overview that looked at nutritional status as a mediator for fatigue notes. “When protein and energy intakes fail to meet individual need, body stores are catabolised to provide energy, leading to the depletion of body fat and muscle with consequent symptoms such as fatigue or tiredness.” Another study that looked at the relationship between fatigue and protein found that “higher protein intake is independently associated with a lower risk of moderate and severe fatigue.”

2. Loss of muscle mass

“Protein is important for joints, muscle recovery and muscle building. It also helps you maintain muscle mass in the long term,” explains Pérez-Trejo Soltwedel. “It’s especially important if you have intense exercise sessions – there’s no use doing anabolic or strength training and then not feeding your muscles.”

To that end, eating ample protein can also help you achieve better results from your workouts. “You can be doing hours of exercise and not notice a change in your body or even gain muscle mass, if you’re not eating enough protein,” Pérez-Trejo Soltwedel says. And if you don’t exercise frequently? “That’s even worse,” she says. “You won’t be able to maintain the muscle mass you do have.”

3. Brittle nails and hair loss

If your nails and hair are not looking their healthy best, it could be a sign you’re not getting enough protein. After all, “protein contains collagen and keratin, which are indispensable for healthy nails, hair and skin,” says Pérez-Trejo Soltwedel. “If you don’t consume enough protein, your skin can become very dry, your nails will start to break, or you could even experience hair loss.” If you’re noticing any of these symptoms, it’s definitely wise to visit a doctor to have your protein levels checked.

4. Cravings in between meals

“If you are only consuming carbohydrates, you may finish eating and feel hungry half an hour later – you never feel satisfied,” notes Pérez-Trejo Soltwedel. This is because protein can actually increase feelings of satiety, while simple carbohydrates can lead to blood sugar spikes that cause cravings later. “Rather than reaching for white bread and sugar-rich cereals that break down quickly and offer little nutritional value, start the day with a protein-rich breakfast,” recommends Kaliga. “A high protein diet can reduce ghrelin, the hormone that signals to your brain when it’s time to eat, and increase peptide YY, which signals satiety.”

For those who follow a plant-based or vegan diet, Pérez-Trejo Soltwedel recommends working with a nutritionist who can advise on the proper macronutrients. “You should also supplement with vitamins, minerals, magnesium and omega,” she notes. “Be sure to consume protein from whole grains and legumes.”

This article first appeared on Vogue.mx

Also read:

5 signs you are eating too much sugar

The best time to eat ghee in order to fight hunger pangs and sugar cravings

This 3-ingredient breakfast helped me to banish bloating