5 Signs You Need More Protein
FOOD & HOME
5 Signs You Need More Protein
By: Tessa Kauppila
Protein needs are personal, varying by age, gender, activity levels, and fitness goals. Yet, regardless of the nitty-gritty gram targets, it’s an essential macronutrient and we should all prioritize filling our plates with high-quality protein daily (which, by the way, can be absolutely delicious with Abbot’s).
Protein’s vital for everything from muscle maintenance to smooth and shiny locks. Protein deficiency exists on a spectrum and, while you’re unlikely to experience a true protein deficiency as an average person in the U.S. or another developed country, you may not be satisfying all your protein requirements, thereby missing out on all the body-loving benefits.
Below, five signs you may need more protein.
1. Constant Hunger
Protein helps us feel satiated as it takes longer to digest than carbohydrates and fats. If you’re finding yourself consistently peckish between meals, it may be a sign you haven’t fueled with enough protein. (Especially if you’re seeking out sugary food or carbohydrates as a quick-fix, as they are short-term energy solutions for our bodies.)
2. Muscle Weakness/Loss
The gym fanatic’s obsession with this macronutrient is rooted in fact: Protein is absolutely crucial for building and repairing muscle tissue. If you’re regularly taking reformer pilates or lifting barbells but finding it difficult to build or maintain muscle, inadequate protein intake may be to blame. Timing matters, too. Many experts recommend consuming protein within two hours after a workout as your muscles are primed to absorb nutrients, helping enhance muscle recovery and adaptation.
(One of our favorite protein-packed post-workout meals is this skillet-style scramble with our smoky “Chorizo”. )
3. Chronic Fatigue
Feeling weak, rundown, and zapped of energy? Protein plays a role in sustaining our energy levels. We champion a protein-packed breakfast because, when consumed early in the day, protein can contribute to increased alertness by stimulating our metabolism and body temperature. (Although, it’s important to note that our bodies prefer to use carbohydrates and fats as our main fuel sources as they can be more readily stored.)
4. Dull Hair, Skin + Nails
Protein acts as a building block for healthy hair, skin, and nails. A study published in 2019 by the Indian Dermatology Online Journal looked at people severely deficient in protein and noted that they experienced a range of skin and hair problems, including hair loss, acne, and premature aging. While this is more extreme than what you're likely to experience, it’s an important reminder that what we eat (or don’t) can manifest as symptoms elsewhere.
5. Weakened Immune System
Glutamine, an amino acid that’s one of the building blocks of protein, plays an important role in the immune system in that it helps maintain the integrity of the gut barrier, which is vital for immune function and infection prevention. If you’re coming down with a cold often, try increasing your protein (and thereby glutamine) intake. Glutamine is naturally found in a lot of protein-rich foods, and some plant sources include beans, legumes, cabbage, and spinach.
Up your protein intake deliciously with Abbot’s. Find at a store near you.