Five Signs Indicating Protein Deficiency

Protein-rich diets are on the rise as people become increasingly knowledgeable about whey, the milk serum that the body loves.

I’m sure you’ve seen social media images of delicious protein pancakes, protein waffles, muffins, cupcakes, and other delightful creations. Fitness-focused individuals enjoy being creative with how they supplement their protein intake!

Fitness enthusiasts understand how vital it is to consume the correct amount of protein daily, but not everyone grasps this importance, meat-eater or not. There are many protein sources that are not animal byproducts: almonds, nuts, lentils, beans, quinoa, tofu.

Did you know your body can show you signs and symptoms of specific nutrient deficiencies through food cravings or bodily changes? Here are five examples of how your body might be trying to tell you it lacks protein:

Protein is the primary source for tissue repair. Your muscles need it to replenish themselves and aid in repair and rebuilding. Eat a protein-rich food before and after your workout to ensure fuel during the workout and post-workout recovery. E.g., peanut butter, protein shake, yogurt.

Protein not only helps your muscles but is also necessary for building all compounds of the immune system. If you are generally a healthy person but frequently fall ill, protein deficiency might be the culprit.

One of protein’s most important functions is to keep blood sugar stable. This means that if you are hypoglycemic (low sugar), your glucose levels will lose stability, encouraging you to seek a quick fix like eating sweets. Doing so, without the presence of protein, will cause your blood sugar level to spike immediately. But, due to the absence of protein, the effect will not be long-lasting, leading to dips and peaks throughout the day.

When blood sugar fluctuates up and down throughout the day, your mental state suffers, making it difficult to concentrate and work. As previously mentioned, protein is a long-lasting fuel, helping to keep blood sugar stable over time, rather than offering spikes like short-acting fuels: carbohydrates or sugar.

Scientists have discovered that peptides, products of digested protein, can actually block brain sensors, which inhibits appetite. These peptides send signals to the brain that are transmitted back to the stomach. The stomach is then stimulated to release glucose, which suppresses the desire to eat. Therefore, the more protein you consume, the fewer cravings and unwanted hunger!

To ensure an adequate amount of protein, perform the calculation: Multiply your weight (kg) by 1.0 to 2.2 depending on your exercise level. If you are more sedentary, use the lower number; if you lift weights 5x a week, use the higher number.

Example: 68 kilograms (your weight) x 1.7 (moderate exercise) = 116 grams protein/day

Now, if you are consuming the adequate amount of protein, carbohydrates, and healthy fats for your workout and not achieving results, the question is whether these macronutrients are being absorbed by your intestine? Read the article DYSBIOSIS: the hidden enemy.

This content is part of Clínica Revitalize's commitment to translating science into accessible clinical practice — without losing rigor or depth.