Worried you’re not getting enough protein? For years, I wasn’t. In fact, I avoided protein like the plague. I thought that if I ate too much protein and worked out, I would become bulky. It also didn’t help that I grew up in the 2000s, when cereal and granola bars were considered “health foods.” If you felt hungry in the middle of the morning, you’d likely be told to eat a bowl of Special K. Problem solved!
It’s no wonder, then, that I had a bad relationship with food—I ate little more for breakfast than a bowl of fruit. I had cravings all the time, felt exhausted, and experienced mental lapses. And, for the record, my muscles were basically non-existent.
Of course, I’m not alone—many people don’t consume enough protein, omitting it from their first, second, and even third meals of the day. These days, however, we are much more attuned to the fact that getting adequate protein is not just necessary—it’s vital for women as we age. It’s also especially important to have in the morning. Studies show that eating at least 30 grams (g) of protein for breakfast can prevent fatigue and cravings between meals. “Eggs, Greek yogurt, or rich protein sources such as salmon, mackerel, and tuna help control appetite throughout the day while supporting a faster metabolism, reducing inflammation, and improving cognitive function,” explains nutritionist and biologist Anastasiia Kaliga of the holistic wellness app Luvly.
What are the signs you’re not getting enough protein?
When I finally realized that I wasn’t getting enough protein for my body to function properly, it was because my menstrual cycle had become irregular. (Turns out protein is important for hormones, too.)
Missing periods, experts say, is just one sign you may not be getting enough protein. Other symptoms? Swelling in the hands and feet, getting sick frequently, feeling depressed, or having wounds that are slow to heal. Below, nutritionists share a few more signs that you may not getting enough protein.
Fatigue
“In extreme cases, you can be tired and lack energy,” explains nutritionist Mariana Pérez-Trejo Soltwedel. “After all, consuming balanced meals—including protein—is key to keeping the immune system functioning and for regulating your hormones.”
This is because “undernutrition may result in weight loss and nutritional deficiencies leading to fatigue by means of ‘lack of energy,’” notes a 2020 scientific overview that looked at nutritional status as a mediator for fatigue. “When protein and energy intakes fail to meet individuals need, body stores are catabolized to provide energy, leading to the depletion of body fat and muscle with consequent symptoms such as fatigue or tiredness.”
Another study examining the relationship between fatigue and protein found that “higher protein intake is independently associated with a lower risk of moderate and severe fatigue.”
Loss of muscle mass
“Protein is important for joints, muscle recovery, and muscle building. It also helps you maintain muscle mass in the long term,” explains Pérez-Trejo Soltwedel. “It’s especially important if you have intense exercise sessions—there’s no use doing anabolic or strength training and then not feeding your muscles.”
To that end, eating ample protein can also help you achieve better results from your workouts. “You can be doing hours of exercise and not notice a change in your body or even gain muscle mass, if you’re not eating enough protein,” Pérez-Trejo Soltwedel says. And if you don’t exercise frequently? “That’s even worse,” she says. “You won’t be able to maintain the muscle mass you do have.”
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