4 Signs You Aren't Eating Enough Protein

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​1) Fatigue and Weakness

Fatigue and weakness is the first sign.  If you don't feel as strong in the gym or during any physical activity. Protein is crucial for muscle growth and repair.

2) Brittle Hair, Skin, and Nails

Brittle hair, skin, and nails is another sign. Insufficient protein intake can lead to weaker nails, thinning hair, and dry skin.

3) Constant Sugar and Carb Cravings

Constant sugar/carb cravings is the third sign. This one hits me like a truck. If you don't eat enough protein you will overeat on so much sugar but you won't be satisfied until you get your protein in.

4) Constant Hunger

Are you constantly hungry? It could be because you aren't fueling your body with enough protein. Eating enough protein will keep you fuller for longer and leave you more satisfied.

Science Has Found a Link Between Protein and Weight Loss

According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Aim for 20 to 30 Grams Per Meal

How much protein should you aim for?  Protein needs depend on body size, gender, and of course activity level. Most people will benefit from at least 20 grams of protein per meal (women) and 30 grams per meal (men). If that isn't enough for the day, then make up more at snack time.

Protein Helps with Hunger and Fullness

For most individuals who are trying to lean out, we want to make sure that your protein intake is high because that will help with hunger and fullness. It'll also help preserve your muscle mass. And if you are lifting weights and you are training, it'll help you build muscle and recover. So we want to make sure that's higher.

Stick to Lean Fats

And, if you are trying to lean out, keep your protein lean, making sure the ratio of fat is lower. Fat just tends to be a more expensive macronutrient. In one gram of protein, there are four calories. In one gram of fat, there are nine calories. So if you're someone who's used to eating fattier pieces of steak, if you're eating darker meat, then you're going to have higher fat content. So it just comes down to if I eat a leaner source of protein, if I switch to non-fat Greek yogurt, if I switch to 1% cottage cheese, if I'm aware of those things, you're going to be able to increase the amount of it that you're eating without driving up your calories.

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