Are You Getting Enough Protein? Experts Weigh In
Protein is having a moment and for good reason. It’s not just an essential macronutrient, but the building block for muscle strength, metabolism, and so much more. But how much is enough? And how do you realize if you’re falling short?
“Protein is an essential nutrient for so many bodily processes,” says Jessica Cording, RD, CDN, author of The Little Book of Game-Changers. “It nurtures hair, skin, and nail health, builds and maintains tissues like muscles, supports connective tissue, and helps us feel full—and that’s just scratching the surface.”
While recommendations vary, most people require about 25 to 30 grams of protein per meal. Spreading intake throughout the day is key, as the body doesn’t store protein; it breaks it down into amino acids for use or fuel.
5 Signs You Might Need More Protein
1. Constant Hunger
Feeling hungry soon after a meal? Here’s a common sign of insufficient protein intake. Protein promotes satiety, so a lack of it can abandon you craving more food.
2. Slow Wound Healing
Protein is vital for wound healing, providing the foundation for novel tissue and collagen production. A deficiency can hinder the body’s repair processes.
3. Lack of Muscle Growth
Even with consistent weight training, a protein-deficient diet can stall muscle development. Protein is crucial for muscle repair and growth, but it’s not the only factor.
4. Hair Loss
Hair loss can be complex, but protein deficiency could be a contributing factor if no other obvious cause exists. Protein supports the constant cycling of hair growth phases.
5. Brittle Nails
Nails are primarily made of keratin, a protein. Insufficient protein intake can lead to weak, brittle nails. Calcium, vitamin C, biotin, and vitamin E are also key for nail health.
Boosting Your Protein Intake
Aiming for 25 to 30 grams of protein per meal can feel daunting. Start compact by increasing portion sizes of protein-rich foods like Greek yogurt, cottage cheese, or adding collagen powder to your coffee.
“Increase it in an approachable way,” recommends Cording. “That might mean having a slightly larger portion of Greek yogurt, adding cottage cheese to your scrambled eggs, or adding a scoop of collagen powder to your coffee. That can add up.”
Consider a protein powder shake to supplement your diet. Keri Gans, RDN, author of The Small Change Diet, suggests starting the day with protein-rich foods like eggs, cottage cheese, Greek yogurt, tofu, or smoked salmon.
Women’s Health-Approved Protein Powders
- Plant-Based Protein Powder (Chocolate): $29.97 at amazon.com
- Essential Protein Daily Shake Pregnancy & Postpartum: $49.00 at ritual.com
- RecoveryPro: $56.00 at amazon.com
FAQ: Protein & Your Body
Q: How much protein do I really need?
A: Generally, 25-30 grams per meal is a good starting point, but individual needs vary.
Q: What happens if I don’t get enough protein?
A: You may experience constant hunger, slow wound healing, difficulty building muscle, hair loss, or brittle nails.
Q: Is it possible to get too much protein?
A: While generally safe, excessive protein intake can strain the kidneys. Consult with a healthcare professional for personalized advice.
Q: What are some uncomplicated ways to add protein to my diet?
A: Incorporate Greek yogurt, cottage cheese, eggs, tofu, or protein powder into your meals.
