Feeling low on energy lately? Struggling to build muscle or constantly battling cravings? If so, it’s time to make protein a priority in your diet. Often overlooked in favor of the latest superfood or trendy diet, protein plays a crucial role in keeping your body functioning well. It’s the essential building block your muscles need, the key to feeling full, and a significant contributor to overall health. Once you start focusing on protein, you may notice increased energy, improved muscle tone, and fewer cravings throughout the day.
Let’s explore why protein is so important, how to recognize if you’re not getting enough, and easy ways to incorporate more into your meals. This post may contain affiliate links, which help keep this content free. Please read our disclosure for more information.
Protein isn’t just for bodybuilders or athletes; it’s a nutrient everyone needs, especially women, as it supports nearly every function in the body. When you consume protein, it breaks down into amino acids, which your body uses to repair tissues, produce enzymes and hormones, and maintain essential functions. In essence, it’s the building material your body relies on to operate smoothly. Without sufficient protein, you might start to feel tired, weak, or just not at your best.
The benefits of protein extend beyond muscle repair. It’s essential for producing enzymes that aid in digestion and hormones that regulate everything from mood to metabolism. Additionally, it plays a significant role in maintaining healthy skin, hair, and nails. If you’re experiencing brittle nails, thinning hair, or skin that lacks its usual glow, your protein intake might be lower than your body requires.
Another vital function of protein is supporting the immune system. The antibodies that help fight infections are made from proteins, so without enough, your body may struggle to stay healthy. Protein also helps transport nutrients, provides structure to cells, and assists in cellular repair. Overall, protein is crucial for keeping you strong, energized, and feeling your best. Without it, you might feel run-down, find it hard to keep up with your daily routine, or not see the results you desire.
Not sure if you’re getting enough protein? It’s a common issue, especially if you’re not actively considering it in your meals. When your body lacks the protein it needs, it can’t perform optimally, and several signs may start to appear. Here are a few indicators that your intake might be insufficient:
Do you feel drained by midday or find yourself constantly reaching for that extra cup of coffee just to keep going? Low protein could be part of the issue. Protein is vital for maintaining steady energy levels because it helps regulate blood sugar and prevent energy dips. Without enough protein, your body may struggle to keep up, leaving you feeling sluggish and tired throughout the day.
Have you been hitting the gym regularly but still not seeing progress? Protein is essential for muscle repair and growth, so if your muscles aren’t getting the building blocks they need, you might find it challenging to build strength or maintain your current muscle mass. This is especially true if you’re trying to tone up or maintain muscle as you age. Increasing your protein intake could help you achieve better results from your workouts.
Noticing more hair in the shower drain or that your nails are breaking more often? Protein is a major component of your hair, skin, and nails, so signs of a deficiency can easily show up here. Without enough protein, your body may prioritize using it for more critical functions, like repairing muscles or producing hormones, leaving your hair, skin, and nails without the nutrients they need to stay healthy. Dull skin, thinning hair, and weak, brittle nails could all indicate it’s time to increase your protein intake.
Can’t seem to stop snacking, especially on sweets or carb-heavy foods? Protein plays a key role in stabilizing blood sugar levels. When your protein intake is low, blood sugar levels can fluctuate more dramatically, leading to stronger cravings. Eating more protein can help keep your blood sugar stable, reduce those midday sugar cravings, and help you feel more satisfied after meals.
If it feels like you’re sore for days after a workout or if cuts and scrapes seem to take forever to heal, low protein might be the culprit. Protein is crucial for tissue repair, so without enough, your body may struggle to recover from physical exertion or even minor injuries.
Protein isn’t just about physical health; it can also affect your mental state. Amino acids from protein are used to create neurotransmitters, which help regulate your mood and brain function. If you’re not getting enough protein, you might feel more irritable, anxious, or have a harder time focusing than usual.
If any of these signs resonate with you, it might be time to reassess your protein intake. A few simple adjustments could significantly impact how you feel and function daily. The amount of protein you need isn’t one-size-fits-all. It can depend on your age, activity level, overall health, and specific goals. General recommendations suggest that adults should aim for about 0.8 grams of protein per kilogram of body weight (approximately 0.36 grams per pound). However, this is a baseline amount meant to prevent deficiencies, not necessarily to optimize health, muscle maintenance, or fitness performance.
Active individuals will require more protein than this simple baseline to feel their best. If you’re active, trying to build muscle, or over 50, your protein needs are likely higher. Here’s a more detailed breakdown: To determine the right amount for you, start by considering your daily activities. If your workouts are regular and intense (think strength training, running, or high-intensity interval training), aim for the higher end of the spectrum. Even if you’re just trying to maintain your current muscle mass, it’s wise to keep your protein intake slightly above the baseline recommendation. This will help ensure your muscles receive the fuel they need to stay strong, and you won’t risk losing muscle mass as you age.
Your goals matter too. Are you trying to lose weight, build muscle, or just stay fit? Protein can be a helpful tool for all three. For weight loss, increased protein can help curb cravings and keep you full longer, making it easier to stick to a calorie deficit. For muscle gain, it’s essential to consume enough protein to support muscle repair and growth after your workouts. If you follow a plant-based diet, you might need to be more strategic about your protein sources. It’s entirely possible to get enough protein from plants, but it often requires a combination of foods to ensure you’re getting all essential amino acids.
Consider options like lentils, chickpeas, quinoa, tofu, tempeh, and a variety of nuts and seeds. Plant-based protein powders can also be a convenient way to boost your intake, especially after a workout. Understanding your protein needs and adjusting your intake based on your lifestyle can significantly impact how you feel and function. Start by calculating what’s right for you, and then try to incorporate protein-rich foods into each meal. It doesn’t have to be complicated; just a few simple adjustments can set you up for better health and stronger muscles.
Boosting your protein intake doesn’t have to mean overhauling your entire diet. It’s all about finding versatile, tasty options that fit your lifestyle and preferences. Here are some easy ways to add more protein to your meals:
Animal-Based Options: If you eat animal products, there are plenty of protein-rich choices to consider. Chicken, beef, and fish are classic sources that can be prepared in countless ways, whether grilled, baked, or added to salads and stir-fries. Eggs are another fantastic option; they’re affordable, easy to cook, and can be eaten any time of the day. Dairy products like Greek yogurt, cottage cheese, and cheese not only add protein but also provide calcium and other nutrients. For a quick snack, try hard-boiled eggs, string cheese, or a cup of yogurt.
Plant-Based Options: For those who prefer plant-based proteins, there’s no shortage of delicious choices. Beans, lentils, and chickpeas are high in protein and can be added to soups, stews, salads, and even burgers. Tofu and tempeh are versatile options that absorb flavors well, making them great for stir-fries, curries, and marinades. Quinoa is another excellent source—it’s not only high in protein but also a complete protein, meaning it contains all essential amino acids. Don’t forget about nuts, seeds, and nut butters; they make great snacks and can be easily added to smoothies, oatmeal, or salads for an extra protein boost.
Mixing Sources for a Complete Amino Acid Profile: If you follow a plant-based diet, it’s a good idea to mix different types of plant proteins to ensure you’re getting a complete range of amino acids. While animal-based proteins are typically complete, some plant-based proteins may lack certain amino acids. By combining foods—like rice and beans, hummus with whole-grain pita, or peanut butter on whole-grain toast—you can create meals that provide a balanced amino acid profile.
Convenient Protein Supplements: If you’re struggling to get enough protein through whole foods alone, supplements like protein powders can be a convenient addition. They come in various forms, including whey, casein, and plant-based options like pea, hemp, or soy protein. You can blend them into smoothies, mix them with water, or even add a scoop to your oatmeal for a quick protein boost.
There’s no single “right” way to get your protein. Whether you prefer meat, dairy, or plant-based options, there are plenty of ways to mix and match to meet your needs. Focus on adding a variety of protein sources to your meals, and you’ll be well on your way to a balanced and satisfying diet. Ready to add more protein to your day? Start by making small changes.
There’s a lot of misinformation about protein, so let’s clear up a couple of common concerns: If protein hasn’t been a focus in your diet, now is the perfect time to start giving it the attention it deserves. By making protein a priority, you can support muscle health, manage your weight, and maintain steady energy throughout the day. Even small changes—like adding a protein source to each meal or opting for high-protein snacks—can significantly impact how you feel and function.
Looking to make a bigger commitment to your health and see real results? Check out our 21-Day Fat Loss Challenge. This program is designed to help you reset your habits, lose weight, and build a sustainable approach to healthy eating, all while ensuring you get the nutrients you need, including plenty of protein. If you’re ready to kickstart your health journey, this challenge can guide you step by step toward your goals.
