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5 Signs you're not getting enough protein

05 August 2020
by Glynis Horning

It’s essential for your muscles, bones, blood, skin and hair, but are you getting the protein you need?

Protein is a vital building block of your body, and while a deficiency is rare in developed countries, you may not be getting as much as you need for optimal health – especially if you’re an athlete, are ageing, or follow a restricted diet such as a vegan one.

How much protein do you need?

How much protein you need depends on your lifestyle, age, weight and health. In dietary recommendations compiled by Professor Marjanne Senekal of the Division of Human Nutrition at UCT and Dr Celeste Naude of the Centre for Evidence-Based Health Care at Stellenbosch University, the safe range is 10 - 35% of your daily kilojoule intake.

On average, a sedentary adult woman requires about 46g a day, a man 56g, but if you work out, depending on how vigorously, you will need much more.

Great sources of protein

Good quality proteins, note Senekal and Naude, include fish, skinless chicken, lean meats, reduced-fat dairy products and eggs. "Quality protein can also be obtained from soya and other plant sources if combined to ensure the provision of all essential amino acids, eg samp and beans", they say.

On average, a skinless chicken breast has about 25g of protein, an 85g portion of yellowfin tuna 25g, a cup of black beans 15g, a cup of low-fat yoghurt 20g, a large egg 6g, a scoop of whey or casein powder 24g.

Watch for the following signs of possible protein deficiency, and discuss them with your health professional or a registered dietitian, as there may be other causes that will need to be ruled out.

5 Signs you aren't getting enough protein

Weakness and fatigue

Muscle loss is one of the first signs you’re not getting enough protein. Your body then leaches protein from your skeletal muscles, which can result in muscle wasting and more easily fractured bones. You may notice more aches and pains than usual after working out, and develop poor posture and balance problems. A research review published in the journal Osteoporosis International found a diet rich in protein can help protect your bones. Protein deficiency may also lead to anaemia, when your blood cells don’t get enough oxygen, leaving you tired.

Constant hunger and a sweet craving

Having sugary carbs won’t leave you satisfied and just piles on empty kilojoules. Instead, have a little lean protein every three or four hours to build a healthy body and keep those hunger pangs at bay.

Dull, thinning hair; brittle, ridged nails or dry, flaky skin that takes longer to heal 

Hair, nails and skin are made of proteins such as collagen, elastin and keratin, so these signs may mean you’re not getting enough protein.

Mood changes, depression and aggression

Many neurotransmitters are made of amino acids, which are the building blocks of protein, so having too little protein may mean your body can’t produce enough of these.

Getting sick easily or staying sick longer 

Amino acids help your immune system produce antibodies to combat invading viruses, bacteria and toxins. You also need protein to digest and absorb other nutrients vital for good health. In the Covid-19 pandemic, this has never been more important.

IMAGE CREDIT: 123rf.com