7 Sneaky Signs You’re Not Getting Enough Protein

Many of us get enough protein, but some need more. Not getting enough can lead to subtle, sometimes strange, body signals.

• Most people consume sufficient protein, though exceptions exist for illness or high activity levels.
• Your body often sends subtle clues when protein intake is insufficient.
• These indicators can include mood changes, increased susceptibility to illness, and slower recovery from exercise.

Sometimes, ensuring you get the right nutrients feels like a delicate balancing act. Protein is a prime example. While many of us meet our minimum protein requirements, it doesn’t always mean we’re consuming enough high-quality protein to align with our activity levels, unique health needs, or dietary restrictions.

The encouraging news is that your body often offers subtle hints when you’re not getting enough of this essential nutrient. However, these signs aren’t always obvious and can sometimes be quite peculiar.

Registered dietitians point to several under-the-radar signals that you might need to boost your protein intake. Here’s what to watch out for.

You’re Always Hungry

Ever finish a meal or snack and still feel unsatisfied, or find yourself hungry again shortly after eating? “Not eating enough protein can leave you feeling hungry,” says Dawn Jackson Blatner, RDN, CSSD. “Protein boosts hormones that make you feel full, so skimping on protein can leave you constantly reaching for snacks.”

Leslie Bonci, M.P.H., RDN, CSSD, agrees. She explains that higher-protein diets increase the secretion of appetite-suppressing hormones, contributing to greater satiety after meals. For those aiming for weight or fat loss, a “protein prescription” can help manage hunger between meals and preserve muscle mass.

You’re Always Getting Sick

“If you get sick more often than normal, it may be another sign of inadequate protein intake,” says Kelly Jones, M.S., RD, CSSD. Your body breaks down protein into amino acids, which are crucial for creating immune cells and antibodies – your body’s defense against illness. Insufficient amino acids can compromise your immune system’s effectiveness, potentially increasing your risk of catching colds or other infections. It may also prolong your recovery time when you do get sick.

Your Muscles Ache

If post-exercise muscle soreness is a persistent issue, consider your protein intake. “Consistent muscle soreness or weakness, especially if you’re not heavily training, may hint at low protein, since it’s needed for muscle repair and recovery,” says Tony Castillo, M.S., RD, LDN. Without enough protein from food, your body might break down muscle tissue for its protein needs, leading to soreness. Research indicates that consuming protein during or after exercise can speed muscle repair and alleviate aches.

You’re Not Hitting Your Fitness Goals

If your fitness routine, encompassing both cardio and strength training, isn’t yielding improvements in muscle strength or body composition, inadequate protein intake might be the culprit, says Jones. Active individuals have higher protein needs. If these needs aren’t met, your body may use protein for energy instead of muscle building.

You Heal Slowly

Whether recovering from surgery, an injury, or a minor scrape, our protein needs increase during healing periods. “If protein intake is inadequate, you won’t have #alltheheals,” says Bonci. Without sufficient protein, your body lacks the necessary building blocks for tissue repair and remodeling, which can delay recovery.

Your Hair, Skin, and Nails Don’t Look Healthy

The secret to lustrous hair, glowing skin, and resilient nails might be more protein. “Not eating enough protein may cause your hair to thin and fall out faster,” says Blatner. “Protein is essential for building strong, healthy strands, and protein-rich foods often contain iron and zinc, which support hair health.”

Similarly, brittle, splitting, or peeling nails could signal inadequate protein intake, says Castillo. “Protein is a key building block for keratin, the main structural component of nails.” Good overall nutrition is vital for nail health, and adequate protein plays a significant role.

Jones also notes that poor skin health can be an indicator of insufficient protein. Skin relies on structural proteins like collagen and elastin for firmness and smoothness. A lack of protein can hinder the production of these proteins, potentially leading to sagging skin and the onset of fine lines and wrinkles.

You’re Feeling Down in the Dumps

If you’re experiencing a persistent low mood, your diet might be a factor. “Increasing your protein intake by even 10% may improve your mood and help get your emotions back on track,“ explains Blatner. While the exact mechanisms are still being explored, some research suggests that additional protein may boost the production of mood-elevating hormones like serotonin. Protein also helps stabilize blood sugar levels, potentially preventing the mood dips associated with blood sugar crashes.

Expert Insight: While most people meet basic protein needs, some require more. Unusual symptoms like constant hunger, muscle aches, and dull hair, skin, or nails can signal low protein intake. Difficulty achieving fitness goals, slow healing, or persistent low mood may also be related. If you notice these signs, consult a healthcare provider or a registered dietitian nutritionist. They can assess your diet, identify potential protein deficiencies, and help you create a plan to meet your nutritional needs.