The 5 signs that you need more protein are muscle loss and weakness, constant hunger and cravings, brittle hair, skin and nails, frequent illnesses and slow wound healing and fatigue and brain fog.
Without enough dietary protein, the body breaks down muscle tissue to supply the needed amino acids that it needs to function, which leads to muscle wasting (sarcopenia) or decreased strength over time.
And you may also experience prolonged muscle soreness, slow recovery after exercise, or difficulty building and toning muscle.
Protein also helps to stabilize your blood sugar levels and keeps you feeling full longer than carbohydrates or fats.
And low protein intake also often leads to you feeling unsatiated after meals and strong cravings for sugary or carbohydrate heavy foods.
Protein is also very essential for producing keratin, collagen, and elastin, which are the building blocks of healthy hair, skin and nails.
And a chronic deficit in protein can also cause hair loss, thinning hair, dry or flaky skin, and weak, ridged or splitting nails.
The body's immune system also relies on protein to create antibodies and white blood cells that fight off bacteria and viruses and so without enough protein your body can have a weaker immune system and increase your risk of viruses and bacterial infections and lead to slower recovery.
Scrapes, cuts, bruises and post workout tissues also take much longer to heal because your body lacks the raw materials that are required for cellular and collagen regeneration.
Protein also plays a role in managing blood sugar and energy production.
So low levels of protein can make you feel constantly sluggish or exhausted even after a full night's sleep.
Amino acids are also precursors to brain neurotransmitters like dopamine and serotonin, which means that a shortage can also contribute and lead to mood changes, irritability, or trouble concentrating.
Most adults require a baseline of 0.9 grams of protein per kilogram or about 0.36 grams of protein per body weight daily.
However active people, older adults and people who are strength training often require more protein of around 1.0 to 2.2 grams per kilogram of body weight.