7 signs you might not be eating enough protein

Serious protein deficiency is rare in countries with plenty of food. But eating less protein than is ideal is very common, especially among people who are dieting, eat mostly plant-based, skip breakfast, or are older.

These signs don’t prove you are low on protein. Many have other causes too. But if several sound familiar, it is worth checking how much you actually eat.

1. You are always hungry

Protein is the most filling nutrient. Meals built around bread, pasta or cereal with little protein often leave you hungry again within a couple of hours. If you find yourself snacking constantly, especially on sweet things, low-protein meals may be part of the reason.

Try: adding 20–30 g of protein to breakfast and see if the mid-morning hunger goes away. Here are 12 easy high-protein breakfasts.

2. Workouts feel harder and recovery is slow

Your muscles need protein to repair after training. If you are always sore for days, or feel like you aren’t getting stronger despite training regularly, your protein intake is one of the first things to check.

Try: making sure you eat at least 1.6 g per kg of body weight if you train regularly. The protein calculator gives you a personal number.

3. You are losing strength or muscle

Losing muscle can happen when you diet hard, during illness, or with age. Not eating enough protein makes it more likely. You might notice that everyday tasks feel harder, or that your clothes fit differently even if your weight hasn’t changed much.

Try: if you are losing weight, aim for around 1.6 g per kg of your goal weight and add some strength training.

4. You crave sweets

There are many reasons for sugar cravings, but meals low in protein and high in fast carbs can lead to energy dips that make sweet foods very tempting.

Try: pairing carbs with protein: an apple with peanut butter, toast with eggs, fruit with Greek yogurt.

5. Your hair, skin or nails have changed

Hair, skin and nails are made largely of protein. Thinning hair, brittle nails and dry skin have many possible causes, including other nutrients and health conditions. A very low protein intake is one of them.

Worth knowing: if you notice these changes, talk to a doctor rather than assuming it is protein.

6. You get sick often or heal slowly

Your immune system and wound healing both rely on protein. Getting every cold going, or cuts that take a long time to heal, can have many causes, but a low-protein diet doesn’t help.

7. Swelling in your legs or feet

Severe protein deficiency can cause fluid to build up in the body, called oedema. This is rare and usually linked to serious illness or very poor diets. If you have unexplained swelling, see a doctor.

Who is most at risk of eating too little protein?

• People on low-calorie diets
• Vegetarians and vegans who don’t plan their protein. See the best plant protein sources
• Adults over 65, who need a bit more protein to keep their muscle
• People who skip breakfast or eat very small meals
• People who train hard without adjusting their diet

How to eat more protein: quick wins

1. Build each meal around a protein. Choose the chicken, fish, tofu or eggs first.
2. Upgrade your snacks. See 15 high-protein snacks.
3. Use a shake when needed. A scoop of whey or pea protein adds about 24 g in seconds.
4. Track it for two weeks. It’s the fastest way to see where the gaps are.

If you have ongoing symptoms, or a medical condition that affects your diet, speak to a doctor or registered dietitian.