Understanding Protein Deficiency: Signs and Solutions
Have you ever wondered about the signs of protein deficiency? While true protein deficiency is rare, it’s possible to fall short of your optimal protein intake, especially if you’re on a weight loss journey. On average, MyFitnessPal users in the U.S. with weight loss goals consume about 24% of their calories from protein. Protein is a crucial macronutrient that keeps your body functioning properly.
"Protein is essential for everyone, not just bodybuilders," says Melissa Jaeger, a registered dietitian and head of nutrition at MyFitnessPal. "Your body uses protein for numerous internal functions that are vital for your overall health and well-being."
Protein plays a role in nearly every bodily function, from muscle repair to immune support. However, 88% of MyFitnessPal users admit they’re unsure how much protein they need daily, according to a recent survey. Let’s dive into what happens when your protein intake is insufficient and how to address it.
Is Protein Deficiency Common?
In developed countries like the U.S., true protein deficiency is rare. Conditions like kwashiorkor or protein-energy malnutrition (PEM) are more common in areas with food scarcity. What we’re discussing here is the impact of not getting enough protein to feel and perform your best.
Signs You Might Need More Protein
1. Losing Muscle Mass
When your body doesn’t get enough protein from food, it may break down muscle tissue for energy. This can hinder your progress if you’re trying to build or maintain muscle.
2. Feeling Fatigued
Protein is essential for producing hemoglobin, which carries oxygen in your blood. Low protein levels can lead to fatigue or even anemia.
3. Frequent Illness
Protein supports your immune system by producing antibodies and enzymes that fight infections. If you’re getting sick often, it could be a sign of low protein intake.
4. Constant Cravings
Protein helps you feel full and reduces cravings. Without enough protein, you might find yourself reaching for less nutritious snacks.
5. Slow Wound Healing
Protein is crucial for repairing tissues, including your skin. Slow-healing cuts or bruises may indicate a protein deficiency.
Who’s at Risk of Low Protein Intake?
Certain groups are more likely to fall short of their protein needs, including:
- People over 51
- Those on low-calorie diets
- Individuals with digestive issues or eating disorders
- People with limited access to nutritious food
How to Increase Your Protein Intake
Protein is found in a variety of foods, making it easy to meet your needs. Here are some simple swaps to boost your intake:
- Add nuts and seeds (e.g., almonds, pumpkin seeds) to meals or snacks.
- Incorporate plant-based proteins like beans, tofu, or quinoa.
- Include lean meats, fish, or Greek yogurt in your diet.
How to Know You’re Getting Enough Protein
If you’re meeting your goals and feeling great, you’re likely on track. To be sure, track your food intake using MyFitnessPal. The app calculates your protein consumption and helps you adjust your diet as needed.
Frequently Asked Questions
Why is protein important?
Protein supports muscle growth, immune function, and overall health.
How much protein do I need daily?
It varies, but most people need 0.8–1.4 grams of protein per kilogram of body weight.
How can I increase my protein intake?
Incorporate protein-rich foods like eggs, beans, chicken, and Greek yogurt into your meals.
Final Thoughts
While protein deficiency is rare, it’s important to ensure you’re meeting your individual needs. If you’re not seeing progress in your goals or feeling fatigued, you might need more protein. Start tracking your intake with MyFitnessPal to stay on track and optimize your health.
Ready to take control of your protein intake? Download the MyFitnessPal app today and start tracking your progress!
