Ads for protein powder are everywhere right now. For the uninitiated, many feature a ripped guy flexing his Stanley cup like a dumbbell. But getting enough protein isn’t just for those wanting to build muscle with weights. It’s crucial for anyone, as it keeps every part of your body ticking like a well-oiled machine, from your bones to your fingernails.
Your body contains more than 10,000 different proteins. These proteins are made up of molecules called amino acids. “Your body needs a total of 20 different amino acids to function correctly,” says nutritionist Riya Lakhani-Kanji. “But your body isn’t capable of producing all of them on its own. It can only make 11 of these essential amino acids. To meet all your body’s needs, you need to obtain the remaining nine amino acids through your diet.”
All of these amino acids are vital for your body and lead to many health benefits. “Amino acids are the building blocks of protein, essential for muscle growth, repair, and maintenance,” says nutritionist Milena Kaler.
It’s actually so easy to load up on this essential macronutrient.
“They can also be used as an energy source during prolonged exercise and are involved in the production and function of immune cells,” she continues. “Certain amino acids are precursors to neurotransmitters and various hormones. For example, tyrosine is needed for the production of thyroid hormones. Amino acids are also crucial for collagen synthesis, which provides structure to skin, bones, and connective tissues.”
How much protein should you have?
The amount of protein you need daily can vary depending on several factors, including your age, activity level, and overall health. “Generally, a simple guideline is to consume about 0.8 grams of protein per kilogram of body weight,” says Lakhani-Kanji. “For most adults, this translates to 50 to 70 grams of protein per day.”
In food math, that could be the equivalent of a chicken breast (about the size of your palm), which typically contains around 30 grams of protein, Lakhani-Kanji explains. “Similarly, a cup of cooked beans or lentils has about 15 to 18 grams of protein, and two large eggs will give you roughly 12 grams.”
There are some exceptions to this rule. “It’s important to note that most people need more than this amount, with many people averaging between 1 and 1.5 grams of protein per kilogram, and some people needing as high as 2 grams per kilogram,” says Rachel Gargano, MS, RD, chief registered dietitian at Live It Up. You often need more protein to repair and build muscle after intense workouts, says Lakhani-Kanji. “Pregnant and breastfeeding women also require extra protein to support the growth and development of their babies,” she adds, as do those recovering from illness or surgery “to aid in the healing process.”
Similarly, older adults need more protein in their diet, as it helps to slow down the loss of muscle mass and strength that comes with age.
It’s not just about hitting those numbers, though, Lakhani-Kanji notes. “The quality and sources of protein matter too. Incorporating a mix of lean meats, fish, eggs, legumes, nuts, and seeds into your diet can provide you with a full range of amino acids and additional nutrients beneficial for your health.”
When you eat your portion of protein matters too. “I recommend spreading your protein intake throughout the day to ensure your body has a constant supply,” Kaler says. “Consuming protein with each meal not only helps to maintain muscle mass, support metabolism, and help you feel fuller for longer periods of time, but it also balances your blood sugar.”
It’s worth stressing that a life-threatening protein deficiency is rare. That said, there are signs that you’re not getting enough protein via your diet.
Symptoms of protein deficiency
“Protein deficiency is pretty rare, but when it happens, a person may experience weakness and fatigue, hair loss, poor immune response, fluid buildup in the lower extremities, and even jaundice,” says Gargano. “Some people may also find they have more brain fog or changes to their mood.” Below, the experts break down the signs of protein deficiency…
1. Swollen feet and ankles
A common sign that you’re not getting enough protein is swelling (also called edema), especially in your feet, ankles, and abdomen. This is because a lack of protein affects the balance of fluids in your tissues, says Lakhani-Kanji. “Proteins like albumin help manage the balance of fluids between blood vessels and body tissues. Without enough protein, this balance is disrupted, causing fluid to accumulate in the wrong places, leading to noticeable swelling.”
As many things can cause edema, speak to your doctor in case it’s a symptom of something more serious.
2. Mood changes
Many neurotransmitters are made of amino acids—chemicals that your brain uses to relay information between cells. For example, tryptophan is precursor to serotonin, the body’s feel-good chemical.
“Protein provides the amino acids crucial for the production of neurotransmitters such as serotonin and dopamine, which are essential for maintaining stable moods,” Kaler says. So a lack of protein can really affect how you feel.
Kaler adds that mood changes, such as feeling hangry (a combination of feeling hungry and angry), can indicate insufficient protein intake too. “Protein helps balance blood sugar levels and, with inadequate consumption, your blood sugar can drop, leading to irritability and mood swings.”
3. Hair, nail, and skin issues
Protein is crucial for the health of your skin and hair. “When you’re not getting enough protein, your body prioritizes the vital functions, which often means your hair and skin get less attention,” Lakhani-Kanji says.
The amino acid cysteine is important for the production of keratin, “a key protein in hair, skin, and nails,” Kaler says. Without adequate protein intake, your hair growth cycle can become disrupted, leading to increased hair shedding and nails can become brittle.
As for your skin, protein plays a crucial role in maintaining its elasticity and hydration, Lakhani-Kanji says. “A lack of protein can impair collagen production, another protein that keeps your skin firm and supple,” she explains. “This results in dry, flaky skin that might also appear duller. Essentially, ensuring a balanced protein intake supports healthy, glowing skin and strong, thick hair.”
4. Slow-healing wounds
For similar reasons, not eating enough protein can mean that cuts and sprains take longer to heal. “Protein is essential for tissue repair and the formation of new cells and collagen,” explains Kaler. “Insufficient protein intake can lead to slower wound healing and an increased risk of infection.”
5. Weak muscles and feeling tired all the time
If you find you get tired quickly, or frequently have sore muscles, it might be a sign that you’re not getting enough protein.
If you’re in the habit of skipping breakfast, read on...
“Protein is crucial for muscle maintenance and repair,” Lakhani-Kanji says. “When you’re not consuming enough protein, your body struggles to rebuild muscle fibers, which can lead to muscle weakness and loss. Without adequate protein intake, your energy levels drop significantly because muscles play a vital role in your overall stamina and strength.”
6. Feeling hungry
Protein fuels the body, so it will make you feel fuller throughout the day. It also influences certain hormones associated with appetite. Kaler says, “It stimulates leptin, the feel-full hormone, and reduces levels of ghrelin, the hunger hormone.”
7. More sugar cravings
Eating a meal without enough protein means you digest the carbohydrates more quickly and your blood sugar will rise—and then suddenly plummet.
“Protein helps stabilize blood sugar levels by slowing down the digestion and absorption of carbohydrates,” says Kaler. “When you consume protein, it slows down the absorption of sugar into the bloodstream, preventing rapid spikes and crashes in blood sugar that trigger cravings.”
8. Frequently getting ill
A lesser-known benefit of eating enough protein is a boosted immune system. “One of your immune system’s primary functions is to aid in the production of immune cells and antibodies, which are essential for fighting off infections and illnesses,” Lakhani-Kanji says. “Without sufficient protein, your body might struggle to produce enough of these crucial components, leaving you more susceptible to getting sick.”
Can your diet prevent coronavirus? No. Will living healthier help? Yes.
Additionally, “proteins help repair body tissues and cells, which is vital when your body is battling an infection,” she continues. “This means that a lack of protein can slow down your recovery process, prolonging the duration of illnesses. On a broader scale, a well-balanced diet, rich in healthy protein sources such as beans, lentils, and nuts, supports overall immune health and can even reduce the risk of various diseases.”
The best protein-rich foods
A healthy, balanced diet typically provides all the amino acids your body needs, but only if you add protein to each meal.
Your daily protein can come from unexpected sources. “Most people would assume that the foods highest in protein are lean animal meats such as chicken, turkey, beef, and pork,” says Gargano. According to the expert, those have about 7 grams of protein per ounce, while seafood and eggs have about 6 grams per ounce. Compare that to dry edamame beans, which Gargano says has 13 grams of protein per ounce—almost twice as much as eggs. “And the good news is that edamame is a complete protein, which means it contains all the essential amino acids that our body cannot make on its own.”
Translation: You’ll want to consume high-protein foods that aren’t just animal products, even if you aren’t vegetarian or vegan. Besides edamame, Gargano recommends dairy products rich in protein such as Greek yogurt and cottage cheese. “Even some whole grains will contribute to our protein needs,” she says. “For example, quinoa and amaranth have about 8 or 9 grams of protein per cooked cup.”
The good news? “Adding protein to your diet is easier than you might think,” says Lakhani-Kanji, who recommends these food sources…
Lean meats like chicken and turkey: “They’re packed with essential amino acids to help build and repair muscle.”
Fatty fish like salmon and trout: “They are not only high in protein but also come with the added bonus of omega-3 fatty acids, which are great for your heart.”
Dairy: “Greek yogurt and curd are also great protein sources. They’re convenient for snacking and can be easily incorporated into meals.”
Eggs: “They are often considered a ‘perfect protein’ as they provide all nine of essential amino acids that your body can’t produce on its own.”
Legumes such as lentils, chickpeas, and black beans: “As a vegan, I get my protein from plant-based sources that are just as effective and nutritious. These are staples, offering substantial protein content.”
Quinoa: “This is another powerhouse, providing all nine essential amino acids—quite rare for a plant source.”
Nuts and seeds: “Almonds, chia, and hemp seeds add both protein and healthy fats to your diet.”
Tofu and tempeh: “These are fantastic soy-based options that can be incorporated into a variety of dishes.”
Spirulina: A type of blue-green algae; “add it to smoothies or take it as a supplement.”
How to get more protein
As well as healthy swaps (for example, swapping out cereal for Greek yogurt or eggs at breakfast), consider adding a piece of animal- or plant-based protein to your regular meal.
“Remember, it’s all about balance and ensuring you get a diverse array of protein sources to meet your nutritional needs,” Lakhani-Kanji says. “When you make a salad, top it with grilled chicken, tofu, or chickpeas to give it an extra boost. Or instead of just pasta, why not add some lentils or beans to make it more balanced?”
What about protein powder?
While protein powders are no substitute for a healthy diet, sipping a shake in the morning or post-gym is an easy way to ensure you also get enough protein. (Stanley cup and dumbbells are optional.)
“For some people with higher protein goals, a protein powder can be an easy way to get a bit more in without having to eat a big volume of food,” says Gargano. Just make sure you’re still getting those important nutrients in your regular diet. “The majority of your protein should be coming from whole sources as these usually contain more micronutrients and help you feel more satisfied.”
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