If you're working out regularly and not seeing the results you want, it could be because you're not eating enough protein. This is one of the biggest struggles for many of my clients and followers. However, protein is essential for muscle growth and repair, so make sure you're getting enough of it!

Here are some signs that you may not be eating enough protein:

1 - You're always tired and your muscles feel weak

Protein is essential for building and repairing tissues in the body, including muscles, bones, and skin. Without enough protein, your body may start to break down muscle tissue for energy, leading to fatigue and weakness. Over time, this can lead to a loss of strength and mobility, making it harder to perform daily activities or exercise effectively. If you're constantly feeling fatigued, it could be a sign that you need more protein in your diet.

2  - You have trouble losing weight 

Protein keeps you feeling full longer and helps build lean muscle mass—both of which are key for weight loss. If you’re not eating enough protein, you may be unintentionally slowing your metabolism as your body to breaks down muscle tissue for energy. Over time, it becomes harder to lose weight because your body is burning fewer calories.

Protein also helps regulate blood sugar levels and keeps you feeling full and satisfied after meals. This reduces the likelihood of overeating or snacking on unhealthy foods. So if you find yourself craving snacks and sweets and feeling hungry all the time, this can be a sign that you need to eat more protein.

3 - You get sick often 

Protein plays a role in immune function and can help keep illness at bay. When you don't consume enough protein, your body may struggle to produce enough white blood cells and antibodies, which help fight off infections and illnesses. This can result in a weakened immune system, making you more susceptible to getting sick often. Also, without adequate protein intake, your body may not be able to repair damaged tissues efficiently, leading to prolonged recovery times or even chronic health issues.  

4 - You have brain fog & memory issues

When you don't consume enough protein, your body may struggle to produce neurotransmitters that are necessary for maintaining focus, concentration, and memory. This can lead to brain fog and memory issues, making it harder to perform daily activities or remember important information. 

A lack of protein can also cause fluctuations in blood sugar levels, which can further impact cognitive function and mood and even cause headaches or migraines. Over time, this can even lead to chronic cognitive decline or even neurological disorders such as Alzheimer's disease. Therefore, it's crucial to ensure that you're getting enough protein in your diet to support optimal brain health and prevent the onset of cognitive issues.

5 - Your hair is falling out 

If you aren’t eating enough protein, you may notice that your hair and nails becoming thinner and your skin becoming more dry. That’s because protein is a vital nutrient that plays a significant role in the health of your skin, nails, and hair. When you don't consume enough protein, your body may not have the necessary building blocks to support healthy skin, nail growth or prevent hair loss.

6 - You’re having trouble sleeping

When you don't consume enough protein, your body may struggle to produce the neurotransmitters necessary for regulating sleep and wake cycles. Dips in blood sugar levels during the night due to lack of sufficient protein can also trigger the release of stress hormones such as cortisol and adrenaline, which can make it harder to relax and fall asleep. Further, protein also helps to regulate the production of melatonin - a hormone that plays a key role in promoting deep and restful sleep. All of these can make it difficult to fall asleep and stay asleep, resulting in insomnia or other sleep disorders. 

How to Get More Protein

If any of these sound familiar, up your protein intake by adding more high-protein foods to your diet or supplementing with a protein powder. 

Try to eat between 0.7 and 1 gram of protein per pound of body weight (or 1.5 and 2.2 grams per kilogram) every day.[1, 2]

You can get protein from foods like meat, eggs, fish, and beans. Use a tracking app like MyFitnessPal or the FitBit app to check your food’s protein content before eating. 

If you’re having trouble getting you protein in or need help with your diet, check out my downloadable meal plans.

References:

[1] Schoenfeld BJ, Aragon AA. How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. J Int Soc Sports Nutr. 2018 Feb 27;15:10. doi: 10.1186/s12970-018-0215-1. PMID: 29497353; PMCID: PMC5828430.

[2] Phillips SM, Van Loon LJ. Dietary protein for athletes: from requirements to optimum adaptation. J Sports Sci. 2011;29 Suppl 1:S29-38. doi: 10.1080/02640414.2011.619204. PMID: 22150425.

About Jayd Harrison

Jayd Harrison is a personal trainer and health coach in the Raleigh-Durham area of North Carolina.

She helps clients to find their strength and work towards healthier lifestyles through online personal training and health coaching.

Click here to learn more about training with Jayd Harrison. Also check out the Youtube channel and follow on social media: