No matter whether you’re trying to burn fat or build muscle, eating a high-protein diet is a MUST.

I know I harp on it all the time, but that’s because it is *SO IMPORTANT* to your health and fitness.

Protein is an essential nutrient that plays an important role in building and repairing tissues, producing enzymes and hormones, and maintaining a healthy immune system. 

When you don’t eat enough protein, your body may struggle to function optimally. You may have a harder time burning fat, building muscle, and recovering from your workouts. So please–GET IN YOUR PROTEIN!!

You should be getting between 0.7 g and 1 g of protein for every 1 pound of your body weight every day (or 1.5 - 2.2 grams per kilogram of body weight).

So if your weight is 150lb, then you should be getting 105 and 150 grams of protein per day. If your weight is 200lb, then you should be getting 140 and 200 grams of protein per day.

If you’re not getting enough protein, your body will tell you! Here are a few signs to watch out for:

1. You’re Hungry All the Time

If you’re feeling hungry or snackish all the time, it may be a sign that you're not eating enough protein. Protein is known to be the most satiating macronutrient, which means it can help you feel fuller for longer periods. If you're not eating enough protein, you may find yourself snacking more often or feeling the need to eat larger meals to feel satisfied.

2. You Feel Weak

Protein is essential for building and maintaining muscle mass. If you're not consuming enough protein, you may notice a decrease in muscle strength and size. This is particularly evident if you're engaging in regular physical activity. Without sufficient protein, your muscles won't have the necessary building blocks to repair and grow, leading to weakness and fatigue.

3. Your Recovery is Slow

When you exercise, your muscles go through a process of breakdown and repair. Protein is necessary for the repair process to take place. If you're not consuming enough protein, your muscles may take longer to recover after a workout. This can lead to soreness, fatigue, and reduced performance.

4. Poor Skin, Hair, and Nail Health

Protein is crucial for maintaining healthy skin, hair, and nails. Without sufficient protein, you may notice brittle nails, thinning hair, and dry, flaky skin. Protein is needed to produce collagen, which is the protein that gives your skin its elasticity, and to produce keratin, which is the protein that makes up your hair and nails.

5. You Get Sick A Lot

Protein is essential for maintaining a healthy immune system. Without enough protein, your body may struggle to produce enough white blood cells, which are responsible for fighting off infections. This can increase your risk of getting sick and may lead to a longer recovery time.

As you can see, protein such a huge impact on your health and fitness progress, which is why I’m always urging everyone to eat more. I want you to be successful and achieve your fitness goals, but it’s *REALLY* hard to do that if you’re not eating enough protein.

To ensure that you’re reaching your daily protein goal, try to get a good source of protein (at least 25g) at every meal. If you snack, try to get those snacks to have at least 15g of protein every time. Look at the food nutrition label or do a search online or in your tracking app to make sure you’re putting enough protein on your plate!

If you need help reaching your daily protein goals, check out my downloadable meal plans.

ABOUT JAYD HARRISON

Jayd Harrison is a personal trainer and content creator. She helps people to build muscle, burn fat, and clean up their diets with her online coaching programs and social media content. Check out some of Jayd’s coaching videos on Youtube, or join Jayd live on Twitch and follow on social media: