Balancing nutrition is a bit like juggling—you’ve got to keep all the balls in the air at once. Carbs give you quick energy, fats keep things running smoothly, vitamins and minerals fine-tune your system, and then there’s protein, the “do-it-all” nutrient that quietly works behind the scenes.
Most people assume they’re getting plenty of protein, but that isn’t always true. Yes, the official daily requirement is around 0.8 grams per kilogram of body weight, but that’s just the bare minimum to keep you alive and prevent deficiency. If you’re active, recovering from an illness, or simply trying to maintain energy throughout the day, you likely need more.
Protein isn’t just for bodybuilders—it supports your muscles, bones, immune system, hormones, and even your mood. When you’re running low, your body often tries to get your attention. The signs aren’t always obvious, but they’re there if you know where to look.
Here are seven sneaky ways your body might be telling you, “Hey, I could use a little more protein, please.”
1. You’re Hungry All the Time
You’ve had breakfast. You’re sure you ate enough. But an hour later, your stomach is rumbling again. What gives?
Protein is unique because it keeps you full longer than carbs or fats. It triggers hormones that tell your brain you’ve had enough to eat, reducing the urge to snack nonstop. If your meals are mostly bread, rice, fruit, or other carb-heavy foods, you may notice you feel hungry again not long after.
For example:
- Protein-rich breakfast: Two scrambled eggs with spinach and whole-grain toast can keep you satisfied for hours.
- Low-protein breakfast: A plain bagel with jam may taste good, but you’ll probably be eyeing the vending machine before lunch.
If your appetite feels like a bottomless pit, slipping more protein into meals—like adding yogurt to snacks or chicken to salads—may help your hunger settle down.
Read more: These Fruits Are Secretly Protein Powerhouses
2. You Catch Colds More Easily
Your immune system is like a well-trained army, but it can’t fight battles without supplies. Protein provides those supplies in the form of amino acids, the tiny building blocks your body uses to make immune cells and antibodies.
When you don’t get enough protein, your body can’t produce these defenders in the right amounts. The result? You might catch colds more often, feel run-down, or take longer to recover when you do get sick.
Think of it this way: If your body were a fortress, protein would be the bricks used to repair the walls after each attack. Without enough bricks, the walls weaken.
Foods that help: lean meat, fish, beans, lentils, tofu, Greek yogurt, and nuts all provide the amino acids your immune system craves.
3. Your Muscles Ache or Feel Weak
Soreness after a tough workout is normal. But if your muscles ache constantly—even when you haven’t been exercising much—it might be a protein problem.
Muscles are made largely of protein. Every time you exercise, tiny tears form in your muscle fibers. Protein swoops in to repair and rebuild them, making them stronger. Without enough, that recovery process slows, leaving you sore and weak.
In fact, when dietary protein is too low, your body may begin breaking down its own muscle tissue just to get the amino acids it needs. Over time, this can lead to noticeable muscle loss.
Research shows that eating protein after exercise, especially in the form of lean meats, eggs, or even a protein shake, can speed muscle recovery and reduce soreness.
4. You Struggle to Reach Fitness Goals
You’re going to the gym, sticking to your workout plan, but the results just aren’t showing. Maybe your strength isn’t improving, or your body composition hasn’t changed. This is a classic sign of low protein intake.
When your diet doesn’t provide enough protein, your body may use what little you do eat as energy instead of reserving it for building muscle. Active people—especially runners, weightlifters, or anyone training regularly—need more protein than sedentary individuals.
To give you an idea:
- Sedentary adults: about 0.8g per kg of body weight (the bare minimum).
- Active adults: 1.2–2.0g per kg is often recommended.
That means someone weighing 70 kg (about 155 pounds) might need anywhere from 56g (minimum) to 140g (optimal for athletes) per day. That’s the difference between one chicken breast and a full day of protein-rich meals.
Read more: The Kinds Of Proteins You Should Eat Every Week, According to a Dietitian
5. Wounds Heal Slowly
Have you ever noticed a cut that seems to take forever to heal? Or maybe bruises that linger? That might be a red flag for low protein.
Protein is essential for repairing tissues and producing collagen, the protein that gives skin strength and elasticity. When protein is scarce, your body simply doesn’t have the materials it needs to fix itself efficiently.
This is especially important for people recovering from surgery, injuries, or even strenuous exercise. Hospitals often increase protein in patients’ diets to speed healing—because it really does make a difference.
Adding foods like fish, poultry, beans, and dairy can give your body the “construction materials” it needs to patch itself up more quickly.
6. Your Hair, Skin, and Nails Look Unhealthy
If your hair seems to be thinning, your nails are brittle, or your skin looks dull, protein may be the missing ingredient.
- Hair: Made mostly of keratin, a protein. Low intake can cause hair to fall out faster or grow back thinner.
- Nails: Without protein, keratin weakens, leading to splitting or peeling.
- Skin: Collagen and elastin—two proteins—keep your skin firm and elastic. Without them, skin may sag or wrinkle sooner.
Of course, genetics, stress, and aging also affect hair, skin, and nails. But if you’ve noticed sudden or unexplained changes, diet could be part of the story.
Foods rich in protein and micronutrients like zinc and iron (found in eggs, poultry, beans, and seafood) do double duty by supporting both overall health and outward appearance.
7. Your Mood Feels Low or Unstable
It may sound strange, but protein has a direct link to your mood. That’s because it provides amino acids used to make neurotransmitters—brain chemicals like serotonin and dopamine that regulate emotions.
If you’re constantly feeling irritable, tired, or blue, low protein could be a factor. Protein also helps stabilize blood sugar, preventing the highs and lows that can make you feel moody or unfocused.
Some studies even suggest that slightly increasing protein (by around 10% of daily calories) can improve mood and energy levels. While it’s not a cure-all, it may give your brain the raw materials it needs to function more smoothly.
Where to Find Quality Protein
Not all protein is created equal. “High-quality protein” provides all the essential amino acids your body can’t make on its own.
Here are some examples:
- Animal sources: chicken, turkey, beef, fish, eggs, dairy (milk, yogurt, cheese).
- Plant sources: lentils, chickpeas, black beans, soy products (tofu, tempeh, edamame), quinoa, nuts, and seeds.
Pro tip: If you’re vegetarian or vegan, mixing different plant proteins (like rice and beans) can ensure you get a complete amino acid profile.
Read more: The Kind of Protein You Need To Help You Live Longer: Study
The Takeaway
Protein isn’t just for athletes or people trying to bulk up—it’s the quiet workhorse of your body, supporting muscles, immunity, skin, healing, and even emotions.
If you’re often hungry, catching more colds, struggling to recover after exercise, or noticing changes in your hair and skin, your body may be waving a red flag for more protein.
Everyone’s needs are different, but paying attention to these subtle signs can help you stay balanced. If you suspect your diet may be lacking, check in with a doctor or dietitian, who can guide you toward the right intake for your lifestyle.
The solution doesn’t have to be complicated. Adding an extra egg at breakfast, tossing beans into your salad, swapping chips for roasted chickpeas, or choosing Greek yogurt instead of a sugary snack can help. Sometimes, small tweaks lead to the biggest changes.
Protein may not always steal the spotlight in conversations about health, but without it, your body’s performance—inside and out—can quietly unravel. Listening to the signals may be the key to getting back on track.
