​Here are 8 signs you might need more protein.

Protein deficiency is not consuming enough protein to support your body’s needs. Protein is an essential macronutrient—a nutrient the body needs and uses in large amounts. It provides structure and support to cells, helps cells communicate, and protects the body from viruses and bacteria. Protein also helps children, teenagers, and pregnant people with growth and development.

A protein deficiency can lead to conditions like kwashiorkor and marasmus. Kwashiorkor is a severe protein deficiency accompanied by edema (swelling) in the arms and legs. Marasmus is severe malnutrition (a lack of or imbalance in food or nutrient intake) caused by not consuming enough calories.

A lack of protein in the diet can greatly affect health. Signs and symptoms of protein deficiency include swelling, stunted growth, and a weakened immune system.

1. Edema (Swelling)
One of the main signs of kwashiorkor is swelling on both sides of the body. People with kwashiorkor have low levels of a substance called albumin. Albumin helps to keep fluid inside the blood vessels. A lack of albumin can make it difficult for the body to balance fluid in blood vessels. As a result, the body tries to hold onto more water and sodium, which causes swelling.

2. Skin and Hair Changes
Protein is a major component of skin and hair, which is why protein deficiency can greatly affect skin and hair health.

A lack of protein can cause your skin to appear paler, as well as drier or flakier. Your hair may appear more brittle and may break more easily. You may also experience hair loss or graying.

Symptoms of kwashiorkor include:

• Dry, thin, or peeling skin
• Skin folds due to weight loss
• Skin lesions or dermatitis on ears, armpits, groin, and genitals
• Hair that's dry or falls out easily

3. Getting Sick More Often
A severe protein deficiency can impair your immune system. Protein helps make antibodies that protect you from infection and other illnesses. Protein deficiency leads to fewer antibodies, which can increase your risk of developing an infection.

Low protein intake often means lower intake of other nutrients. For example, one meta-analysis of over 11,000 adults aged 51 and older found that adults who didn’t meet the estimated average requirement (EAR) of protein were more likely to fall below the EAR for a number of vitamins and minerals.

A lack of nutrients is associated with inflammation and oxidative stress, which can affect the immune system.73 Oxidative stress happens when there are more free radicals in the body than there are antioxidants available to remove them. Free radicals are produced during digestion. They can damage cells, trigger changes in genes, accelerate aging, and increase the risk of various conditions like heart disease and diabetes.

4. Muscle Loss and Weakness
Skeletal muscle, the muscle attached to bones, is the type of muscle that helps your body move. Consuming higher amounts of protein can help build and maintain skeletal muscle mass and strength.

Your body breaks down skeletal muscle tissue for energy when there’s not enough protein for use. This leads to muscle atrophy (decrease in muscle mass). Even minor muscle loss can affect your movement and strength.

Sarcopenia is the progressive loss of muscle mass and strength. It usually develops due to the natural aging process. Consuming adequate protein (about 1.6-1.8 grams of protein per kilogram of body weight per day) is one way to slow the progression of sarcopenia.

5. Decreased Bone Development and Density
Protein is an essential component of muscles and bones. Your bones are made primarily of a type of protein called collagen.14 Therefore, a protein deficiency can decrease muscle and bone mass, leading you to feel tired and weak.

Protein from calcium-rich foods is required for bone growth, especially for young children. Bone mass, or bone mineral density (BMD) is largely genetic. Consuming adequate protein helps children reach their optimum genetic potential for bone mass.

Protein is also important for bone maintenance in older adults who have or are at a higher risk of osteoporosis, a condition that causes porous, weak bones that break easily. One meta-analysis of 13 studies found that adults over the age of 65 with a higher protein intake had a lower risk of bone fractures.

6. Stunted Growth
Protein is essential for growth. Growth stunting, or impaired growth and development, can occur when children don’t get enough protein.

This is one of the symptoms of kwashiorkor. Growth stunting can affect health and well-being in multiple ways, including:

• Poor performance in school
• Impaired cognitive development
• Increased risk of nutrition-related chronic health conditions

It's important to treat protein deficiency early, especially in children. Early treatment can reduce the risk of complications like permanent physical disabilities.

7. Weight Loss or Gain
Many factors can contribute to weight loss as a result of protein deficiency. People who have marasmus may experience reduced heart function, which can lead to weight loss. Reduced heart function can also increase a child’s risk of developing an arrhythmia, or irregular heartbeat.

Eating a lower protein diet can also lead to weight gain. For example, protein is often more satiating than carbohydrates, meaning you feel full for longer periods of time after eating protein. Therefore, eating more protein might lead to lower caloric intake overall.

More research is needed to determine how protein affects weight, but shorter-term research studies demonstrate that a high-protein diet can contribute to weight loss and prevent weight regain.

8. Anemia
Anemia is a common symptom of marasmus. Anemia is a condition where your body has a reduced number of red blood cells or hemoglobin, the protein that helps your red blood cells transport oxygen from your lungs to the rest of your body. Your body needs iron to make oxygen-rich red blood cells.23

Anemia is often treated with iron supplements or by eating more iron-rich foods.

​Protein is the superhero of nutrients, playing a vital role in muscle building, immune function, and overall health. Whether you’re an athlete looking to recover or someone striving for a balanced diet, achieving your daily protein goal is key.

​Let’s explore 10 delicious and nutritious ways to reach that magical 25-gram mark.
​

1. Chicken Breast: Grilled or baked, a 3-ounce serving provides approximately 26 grams of protein.
2. Cottage Cheese: A cup of low-fat cottage cheese delivers roughly 28 grams of protein.
3. Protein Shake: Mix a scoop of whey or plant-based protein powder with water or milk for a quick protein boost, providing around 20-30 grams.
4. Lean Beef: Choose lean cuts like sirloin or tenderloin, providing roughly 26 grams of protein per 3-ounce serving.
5. Turkey Breast: Roasted or grilled turkey breast supplies approximately 24 grams of protein per 3-ounce serving.
6. Quinoa & Black Beans: Embrace quinoa as a versatile protein source. A cup of cooked quinoa gives you around 8 grams of protein, along with all essential amino acids. Add in a cup of cooked black beans, you end up with 23 grams of protein.
7. Egg/Egg Whites: Make an omlette with 1 egg and 3/4 cup egg whites for a total of 26 grams of protein.
8. Lentil Pasta: 4.2oz of lentil pasta will result in 25 grams of protein and a delicious dinner!
9. Greek Yogurt: A breakfast or snack favorite. 1 cup or 250 grams will give you a full 25 grams of protein. Add fruit and toppings for a yogurt parfait.
10. Salmon: Dive into the benefits of wild-caught salmon. A 4-ounce serving contains approximately 28 grams of protein and a bonus of heart-healthy omega-3 fatty acids.

​To help you hit your protein goals, here are some tips:
– Evenly distribute your protein throughout the day in each of your meals & snacks
– Bulk prep some protein at the beginning of the week to make busy days easier
– Always include protein in your meal or snack after your workout
– If you find you are always low on protein, try adding 1oz to each meal

Meeting your daily protein goal doesn’t have to be a daunting task. With these 10 delicious and diverse options, you can easily hit that 25-gram mark while enjoying a variety of flavours and textures. Remember, a balanced diet is the key to a healthy and thriving you. Cheers to unlocking the power of protein!