Five Signs That You Might Have a Protein Deficiency

Want to feel better, have more energy, stop snacking, and build mass? Protein should be your go-to. But what happens if you suffer from a protein deficiency and don’t hit enough of it? Losing muscle mass is the least of our problems: there’s much more to it than that. Ignore your protein macros and you could be risking your health and mobility as you age, among other more immediate problems.

What does protein do in our bodies?

“Think of protein as the raw materials your body uses to build nearly every part of it. If there aren’t enough materials to build with, no matter how hard it tries, your body won’t be able to create new cells or repair existing ones,” explains Harry Cox, founder of London’s Club Q Health.

This affects more than just the size of your biceps. It impacts the function of your immune system, the production of hormones and many other chemical reactions in the body. In short: protein is a big deal.

“Protein plays a vital role in nearly every function of the body,” says UK certified, award-winning dietician Fareeha Jay. “It drives most chemical reactions as the amino acids that make up proteins act as neurotransmitters, hormones, and regulators of many physiological processes.”

There’s even evidence that protein and amino acids can help support wound healing and repair damaged skin. So, not only will a decent protein intake help you feel and lift like a younger man, you’ll look like one, too.

Why should I be eating more protein?

Most adults need around 0.75g of protein per kilo of body weight per day. You can hit that and be quite happy, but if you’re trying to add mass, you’ll naturally want to up your protein intake to give your muscles more to work with. A personal trainer or dietitian can help you set your specific macros, based on your goals.

There are other benefits to upping your protein, too. Jay says that including even a “modest amount” of extra protein in your diet can help you feel fuller for longer—especially as a high protein diet has been shown to cause a decrease in grehlin, the hormone that makes you feel hungry. Obviously, this can be useful if you’re trying to lose weight.

As Cox points out, you’re also burning calories while you’re digesting protein, thanks to its high thermic effect, which means your body burns more calories digesting and utilizing protein than it does any other macronutrient. “It’s estimated that 20-30% of the calories you consume from protein are burned by the body whilst processing it, which is fairly significant when compared to the 5-10% of carbohydrates and 0-3% of fats,” says Cox.

Finally, animal protein is just good for your head. Studies have found positive associations between protein consumption and improved cognitive function in adults over 60. However, the impact of plant-based proteins on brain health is still up for debate.