Signs Your Body Is Deficient In Protein

By Anna Collins 3 months ago

1. Your hair feels straw-like and brittle

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Protein is the building block of strong, healthy hair. When you're deficient, your strands lose their luster, becoming dry and prone to breakage. Our hair is primarily made up of a protein called keratin, and when you're not getting enough protein in your diet, your body prioritizes other essential functions over hair health!

2. You're constantly hungry

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Feeling like you're always hungry, even shortly after eating a meal, might indicate that your diet lacks sufficient protein. Protein is known for its ability to help you feel full and satisfied, as it takes longer to digest compared to carbohydrates and fats. When your meals are low in protein, you're more likely to experience frequent hunger pangs and cravings for snacks.

3. Your muscles aren't growing, they're losing mass

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Muscles rely on protein for repair and growth, especially after exercise. When you don't consume enough protein, your body may break down muscle tissue to obtain the amino acids it needs for other essential functions. As a result, you may experience a decrease in muscle mass and strength, even if you're engaging in regular physical activity!

4. You have extreme mood swings

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We all experience mood swings at some point, but having them regularly - that's no fun for anyone. Feeling like you're on an emotional rollercoaster with no end in sight? Protein might be the missing ingredient in your recipe for stable moods. When protein levels dip, so does your serotonin—the mood-regulating neurotransmitter.

5. You keep craving sugary foods and snacks

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If your sweet tooth is on overdrive, blame it on the protein deficiency. Low protein levels can send your blood sugar on a wild rollercoaster ride. When it crashes, your body screams for a quick fix, leading to a craving for sugary snacks to reignite that energy spark. It's like trying to fuel a race car with candy—fast but fleeting.

6. You're always getting sick

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Protein plays a crucial role in supporting a healthy immune system. It is necessary for the production of antibodies, which help defend the body against all the nasties; infections, and illnesses. When your body lacks protein, your immune response may be compromised, making you more susceptible to catching something!

7. You feel like you never have any energy

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Protein is a source of energy for the body, providing fuel for daily activities and functions. When your diet lacks protein, you may experience feelings of fatigue and low energy levels, as your body struggles to meet its energy needs. Try upping your protein intake to tackle this!

8. When you're training in the gym it feels like you're not seeing any results

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If you're regularly training your muscles in the gym, but not seeing any progress in growth, it could be because you are deficient in protein. Protein is essential for muscle repair and growth, and without enough of it, your muscles may break down rather than build up. This can leave you feeling weaker and less toned despite your efforts in the gym.

9. You're craving protein

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Often, when we crave food it's because our body is telling us something. It can be a sign that we're missing something from our diet. So, if you find yourself longing for foods like chicken, eggs, or beans, it may indicate that your body needs more protein to function better.

10. You have red, flaky skin

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When you don't consume enough protein, your skin may struggle to maintain its moisture barrier, leading to dryness and flakiness. This can result in red, irritated patches of skin that feel rough and uncomfortable to the touch. If you're experiencing these symptoms, it could be a sign that you are deficient in protein!

11. Your nails keep snapping

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Ever experienced the frustration of your nails breaking off far too easily, leaving you with uneven, ragged edges? It might not just be about needing a manicure. Brittle nails that snap with the slightest pressure can be a telltale sign of a protein deficiency. Our nails, much like our hair, are composed of keratin, a protein that provides strength and resilience.

12. Your muscles feel weak

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When protein intake is insufficient, your body may struggle to repair and rebuild muscle tissue, leaving you feeling less robust and capable. So, if you're finding it challenging to lift, push, or pull the way you used to, consider giving your muscles the protein boost they need. Otherwise, your muscles may feel constantly weak!

13. Your skin feels super dry all the time

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A constant battle with dry, flaky skin can be incredibly frustrating and uncomfortable. If you're slathering on moisturizer like it's going out of style and still not getting the relief you need, it could be a sign of a deeper issue: protein deficiency. Protein maintains the health and integrity of your skin's structure.

14. You bloat after every meal

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Nothing puts a damper on a delicious meal like the uncomfortable sensation of bloating. If you find yourself reaching for the stretchy pants after every meal, it could be a sign that your body is struggling to digest and process the food you're eating, possibly due to a lack of protein!

15. You feel more anxious or stressed than usual

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Feeling like you're constantly on edge or battling with anxiety can make even the simplest tasks feel overwhelming. If you're not getting enough protein, it can affect your brain's ability to produce neurotransmitters like serotonin, which help regulate mood.

16. You feel a crash after you eat carbs

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Ever experienced that post-carb crash where you feel like you could curl up for a nap right then and there? It's not just your imagination; it could be a sign that your meals are lacking in protein. Protein helps slow down the absorption of carbohydrates, preventing those sudden spikes and crashes!

17. You frequently forget things or have difficulty focusing

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Finding yourself forgetting things often or having trouble staying focused? It could be your body's way of telling you something's off, like a protein deficiency. Yep, you heard that right! Protein isn't just for muscles; it's also crucial for brain function. Without enough of it, your brain might not be firing on all cylinders.

18. You struggle with irregular bowel movements or constipation

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Feeling backed up or dealing with irregular bowel movements isn't only linked to our fibre intake, but also our protein intake! Without enough protein, your digestive processes might not be as smooth as they should be, leading to constipation or irregularity.

19. PMS is much worse than usual

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Ladies, we all know that dealing with PMS can be extremely hard to navigate, in so many senses. When your symptoms are ramping up to a whole new level, it might be time to consider your protein intake. Protein plays a vital role in hormone regulation, and when levels are low, it can exacerbate symptoms of PMS!

20. You consume excessive caffeine to stay alert

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A lot of energy comes from protein! Consuming excessive caffeine to stay alert can often be a telltale sign of insufficient protein intake. While caffeine can provide a temporary energy boost, relying on it excessively may indicate an underlying issue with energy levels.

21. You've lost your motivation to exercise

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Protein is not only crucial for muscle repair and growth but also for providing the energy needed to fuel workouts. When protein intake is inadequate, your body may struggle to recover from exercise and maintain optimal energy levels, leading to a decline in motivation to exercise!

22. You have trouble falling asleep or staying asleep through the night

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Struggling to get a good night's sleep can have a significant impact on your overall well-being and quality of life. If you find yourself tossing and turning or waking up frequently throughout the night, it could be a sign of a protein deficiency. Protein is massively important for our sleep-wake cycle!

23. You struggle with mental fog or difficulty concentrating

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Feeling like you're constantly in a haze, struggling to focus, and experiencing mental fog can be incredibly frustrating and disruptive to daily life. Protein is necessary for the production of neurotransmitters that support cognitive function, such as dopamine and norepinephrine. When protein levels are low, it can impair neurotransmitter synthesis, leading to difficulties with concentration, memory, and mental clarity.

24. You're snacking all day long but never feel satisfied

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Sometimes you get that irresistible urge to keep on snacking - all day. And while it can be due to a variety of reasons, if it's an urge that doesn't pass you may have a protein deficiency. It can leave you feeling like you need to keep eating because protein is what makes you feel full!

25. You're having trouble maintaining a healthy weight, either gaining or losing unexpectedly

 
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If you're not consuming enough protein, your body may struggle to regulate its metabolism effectively. This can lead to difficulties in burning calories efficiently, resulting in unexpected weight gain, even if your calorie intake remains consistent.

26. You struggle to stay awake during the day, even after a full night's sleep

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Feeling like you're constantly fighting to keep your eyes open during the day, despite getting a full night's rest? Believe it or not, it could be related to your protein intake. Without enough protein, your body might struggle to maintain steady energy levels, leaving you feeling groggy and sluggish.

27. You find yourself reaching for salty snacks or craving salty foods

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Now we'd never associate salty cravings with a protein deficiency. But here's why: protein plays a role in regulating fluid balance in your body. When you're lacking in protein, your body might try to compensate by holding onto more water, which can leave you feeling dehydrated and craving salty foods.

28. You're getting injured regularly and it's taking ages to heal

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When you're constantly getting injured and finding that healing takes forever, it might be a sign that your body isn't getting the necessary nutrients it needs to repair itself efficiently. Feeling weak or struggling with physical tasks could also be indicative of this deficiency - proteins are essential for tissue repair and muscle growth.

29. You feel weak or have difficulty completing physical tasks

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When you're feeling all floppy and weak, struggling to tackle even the simplest physical tasks, it might be your body shouting out for more protein. Without enough of it, your muscles are left feeling like they have no strength left. It's time to consider a protein-packed diet!

30. Your blood sugars are up and down!

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Surprisingly, this fluctuation could be linked to a deficiency in protein intake. Protein isn't just about building muscles; it also plays a crucial role in stabilizing blood sugar levels. Without an adequate supply of protein, your body may struggle to regulate glucose effectively, leading to those erratic ups and downs.

31. You feel lightheaded or dizzy, especially when standing up quickly

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Feeling lightheaded or dizzy, especially when standing up quickly, can be a sign that your body is not receiving enough nutrients to support proper blood circulation, including protein. Protein plays a vital role in maintaining blood volume and blood pressure, both of which are crucial for ensuring adequate blood flow to the brain.

32. You've noticed a drop in your libido

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A sudden decline in libido can be distressing and may have various underlying causes, one of which could be a protein deficiency. Protein is not only essential for muscle repair and growth but also for the production of hormones, including those involved in feeling sexual desire!

33. Your skin tone and texture have changed

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Without enough protein, our skin health can really suffer! Our skin often serves as a mirror reflecting our inner health, and changes in its tone and texture can signal underlying nutritional deficiencies. A lack of protein in your diet can manifest in various skin issues, including changes in tone and texture.

34. Your menstrual cycle is irregular

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For many women, a regular menstrual cycle is a sign of overall health and hormonal balance. However, disruptions to your cycle, such as irregular periods or changes in flow, can indicate underlying issues. When protein levels are insufficient, it can disrupt the delicate balance of hormones, leading to irregularities in menstruation.

35. You've got a fatty liver

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A fatty liver occurs when excess fat builds up in the liver cells, often as a result of poor dietary choices and lifestyle habits. While excessive consumption of unhealthy fats and sugars is a common culprit, inadequate protein intake can also play a role in the development of a fatty liver too!

36. Your body is swollen

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Experiencing swelling or puffiness in various parts of your body can be uncomfortable and concerning, especially if it's accompanied by other symptoms. While swelling can have numerous causes, including fluid retention and inflammation, a deficiency in protein may also contribute to this issue

37. You're more prone to muscle cramps or spasms

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Frequent muscle cramps or spasms may signal a deficiency in protein intake, disrupting the body's ability to sustain healthy muscle function. Protein is indispensable for muscle maintenance, as it furnishes the vital amino acids essential for repairing muscles, fostering growth, and facilitating contractions.

38. Your blood pressure is up and down

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When you don't consume enough protein, your body may struggle to produce sufficient levels of nitric oxide, a molecule that helps relax blood vessels and promote healthy blood flow. Without adequate nitric oxide, blood vessels may become constricted, leading to increases in blood pressure.

39. You can't handle stress well

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You'd probably never have thought that your ability to handle stress could be linked to a protein deficiency. But, it turns out that your feelings of being overwhelmed may be due to exactly that! Your body may struggle to produce sufficient neurotransmitters, leading to imbalances that make it difficult to cope with stress.

40. Your hormones are all over the place

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When your hormones are out of whack, it can throw your whole system off balance, leaving you feeling like you're riding an emotional rollercoaster. A lack of protein in your diet can contribute to hormone imbalances, disrupting everything from your mood to your menstrual cycle.

41. You feel like you're constantly thinking about food because you never feel satisfied

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Do you find yourself constantly raiding the pantry, searching for something to satisfy your hunger, only to come up empty-handed? It could be a sign that your meals are lacking in protein. Protein helps keep you feeling full and satisfied, so if you're always craving snacks between meals, it might be because your body isn't getting enough of this essential nutrient.

42. Your muscles feel stiff and heavy

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When protein intake is insufficient, muscles may not receive the required nutrients to function optimally, leading to feelings of stiffness and heaviness. Inadequate protein levels can hinder muscle recovery and flexibility, making muscles more prone to tightness and discomfort.

43. You're getting headaches more often than usual

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Headaches can be a real pain, especially when they start popping up more frequently than usual. While there can be many causes for headaches, including dehydration, stress, and lack of sleep, a deficiency in protein could also be to blame because it has an impact on our brain!

44. You keep having involuntary muscle twitches or spasms

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Continual involuntary muscle twitches or spasms could indicate a shortfall in protein intake. When it comes to muscles - protein has a LOT of involvement. Inadequate protein intake may compromise muscle recovery and resilience, increasing the likelihood of experiencing involuntary muscle movements.

45. Your bones are sore or achy

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If you're experiencing persistent soreness or achiness in your bones, it's crucial to evaluate your dietary habits and ensure you're consuming enough protein to support bone health. Incorporating protein-rich foods such as lean meats, fish, poultry, eggs, dairy products, legumes, nuts, and seeds into your diet can provide the necessary nutrients to promote optimal bone strength and resilience.

46. Your IBS has gotten worse

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Irritable Bowel Syndrome (IBS) is a common digestive disorder characterized by symptoms like abdominal pain, bloating, diarrhea, and constipation. When protein intake is insufficient, it can exacerbate symptoms of IBS and contribute to digestive discomfort. So, if you've noticed worsening symptoms of IBS, it's essential to assess your protein intake and consider incorporating protein-rich foods.

47. You're feeling frequently low in mood

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Could your protein intake be playing a part in this low mood? Apparently so! Surprisingly, protein has a hand in influencing your emotional well-being. When we have a protein deficiency we can lack what we need to feel happy, hence the continuously low mood!

48. Your tastes have completely changed

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Have you found yourself suddenly disliking foods you once enjoyed or craving entirely different flavors? When protein levels are low, it can affect the functioning of these receptors and alter your taste perception, leading to changes in food preferences which could explain your shift in tastes!

49. You feel like you've lost your usual vigour

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When your protein intake is inadequate, your body may struggle to maintain its usual pep, leaving you feeling drained and lackluster. But fear not! By ensuring your diet includes ample protein sources such as poultry, fish, legumes, and tofu, you can replenish your energy reserves and recapture that vibrant spirit of yours!

50. You feel generally worse

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Sometimes, it's challenging to pinpoint specific symptoms or changes in your health, but you just don't feel like yourself. Feeling generally unwell or experiencing a decline in overall well-being can be a sign that something isn't right, and a deficiency in protein could be one possible explanation.