Quick answer: Signs you need more protein include constant hunger and cravings, losing muscle or strength, slow recovery from workouts, brittle hair and nails, frequent illness, and struggling to feel full. The fix is simple: add a protein source to every meal and top up with a shake if needed.
The common signs
Persistent hunger, muscle or strength loss, slow recovery, brittle nails and thinning hair, getting ill often, and never feeling full after meals can all point to low protein, especially if you are dieting or very active.
How to fix it
Add a palm-sized protein to each meal and use a shake to top up. Aim for 1.2-2.0g/kg/day, see how much protein per day.
When to see a professional
Hair loss, fatigue and frequent illness have many causes. If symptoms persist after improving your diet, see your GP to rule out other issues like low iron.
Frequently asked questions
What are the signs of not eating enough protein?
Constant hunger, muscle or strength loss, slow recovery, brittle hair and nails, frequent illness and poor satiety are common signs.
How do I fix low protein intake?
Add a protein source to every meal and snack, and use a protein powder to reach 1.2-2.0g per kg of bodyweight per day.
Can low protein cause hair loss?
It can contribute, since hair is made of protein. But hair loss has many causes, check iron and see your GP if it persists.
Related reading
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This article is general information, not medical advice. If you are pregnant, breastfeeding, or have a health condition, check with your GP or a registered dietitian before changing your protein intake or supplements.