Protein is responsible for giving structure to your cells, creating hormones and enzymes, and building muscle. A deficiency means you are not getting enough to meet your body’s needs. A doctor can diagnose protein deficiency by testing your blood for total protein, albumin (a specific protein), and the ratio of albumin to globulin (another protein).
These seven signs could be indicators that you’re not meeting your protein recommendations.
You might be bloated, but not in a good way
When people become too low in protein — a condition called kwashiorkor — the body responds by removing water from the blood vessels and sending it to the tissues. The result: edema (swelling).
It should be noted that this indicator is very rare in developed countries. Most cases of kwashiorkor occur in poor areas of the world where people are starving.
Your appetite may go through the roof
Research shows that protein is the most nutritious of the three macronutrients (protein, fat, and carbohydrates). Don’t be surprised if you feel hungry when you don’t eat enough.
To help you feel full, try increasing your protein intake with foods like:
- chicken
- Turkey
- egg
- fish
- tofu
- beans
- nut
- cereal
You may end up with a fatty liver
Especially in developing countries, protein consumption is low connected to fatty liver, a condition that causes liver inflammation, scarring and even liver failure. Although the mechanism behind this relationship is not entirely clear, research shows that high-protein diets are more beneficial for fatty livers than low-protein diets.
Your skin, hair and nails can be damaged
Since protein provides the bone for skin cells, hair and nails, its deficiency can cause unwanted changes in these parts of the body. Brittle nails, thinning hair, and flaky skin can all indicate a need for more protein.
Your muscle mass may decrease
Protein builds muscle, so it only makes sense that you have less muscle mass when you’re deficient. In a 2022 education in nearly 16,000 adults, the prevalence of low muscle mass increased significantly with low protein intake.
On the other hand, eating enough protein can increase muscle growth and strength. According to A study 2018Consuming protein helps increase lean body mass beyond what you would gain with resistance exercise alone. (Although combining protein with strength training is the best way to build and tone muscle.)
You may be at risk of breaking bones
When you think “white,” muscles are the first thing that comes to mind. But muscles are not the only parts of the body that are affected by this macro. Protein deficiency also affects bones.
An adult learning found that protein deficiency caused significant bone mass deterioration, while 2019 research found that higher protein intake was associated with fewer hip fractures in older adults.
You may have difficulty fighting infections
If you’ve ever had a serious infection, your doctor may have told you to fill up on high-protein foods. Because of that protein important in the immune defense of the body. The less protein in your system, the more susceptible you are to infection.
Are you worried that you’re not getting enough macros to build muscle? Ask your doctor to do a blood test. If you’re really deficient, focus on getting more protein from lean meats, eggs, fish, beans, legumes, soy foods, and dairy products.
