"There was a time when my meals revolved around hardboiled eggs and chicken breast (before protein was all the rage), but it wasn’t in the interest of hitting a protein goal. I was stuck in the calories-in-calories-out mentality and convinced that eating “clean,” low-calorie foods was my ticket to the slim body I was after (thanks, diet culture). But I was perpetually hangry, I wasn’t building any muscle despite being workout-obsessed, my period was off (and sometimes non-existent), and I felt tired all the time—I wasn’t eating enough calories, let alone the amount of protein my body needed to function at its best.
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While it’s clear protein-maxing has reached fever pitch, another fact remains true: Most women don’t get the minimum recommended dietary allowance (RDA) of the macronutrient.
Consuming adequate protein isn’t just buying into a trend—it’s essential for everyone, especially for women as we age. “One of the most common issues I see—especially among women—is under-consuming protein,” explained Robin Barrie Kaiden, MS, RD, CDN, CSSD, a functional registered dietitian and skin health expert. “Protein isn’t just about muscle; it’s necessary for hormones, skin health, immune system, and metabolism. If you’re getting too little, your body will let you know.”
Even if you know the ballpark number for optimal daily protein intake, how do you know if it’s right for you? Are you getting plenty of protein for your body’s basic needs, or are you falling short? Keep reading for five signs that may be telling you you’re not eating enough protein.
Experts Consulted
At The Everygirl, we believe that wellness advice should be grounded in accurate, science-backed information to ensure our readers can make informed decisions about their health and well-being. That’s why we prioritize consulting trusted, credible experts—so every piece of content is both reliable and empowering.
ROBIN KAIDEN, MS, RD, CDN, CSSD
Robin Barrie Kaiden is one of the nation’s leading experts in personal wellness, nutrition, physical fitness, and weight loss. As the founder of Robin Barrie™, her Manhattan-based practice and consulting group, she has cultivated a following for developing individualized, realistic, and results-oriented plans that ensure diet and fitness goals are achieved and maintained for a lifetime.
5 Signs You’re Not Eating Enough Protein
1. You’re losing muscle mass or not seeing results from workouts
Hitting the weights hard, but not seeing any gains (whether in body composition or strength)? A lack of sufficient protein in your diet may could be the missing link. “Protein is essential for building and maintaining lean body mass,” Kaiden said. “Without enough, your body will start breaking down muscle to meet its needs. This is especially true as we age (hello, perimenopause starting as early as age 38 and menopause) and naturally lose muscle (sarcopenia).”
With a protein deficiency, the body will break down muscle tissue as a source for energy to perform necessary bodily functions, which may lead to the loss of muscle mass. Even if your workouts are few and far between, not eating ample protein means you won’t be able to keep up the muscle mass you do have. So make your workouts work for you and feed your muscles by following through with your daily protein needs. If that sounds easier said than done, Kaiden recommended starting out by using a small kitchen scale or logging your protein consumption in a food app so you’re not going at it blindly.
READ: 15 High-Protein Snacks a Dietician Recommends to Increase Protein Intake
2. Your skin looks dull, breaks out, or heals slowly
Water isn’t the only holy grail to a brighter, smoother complexion. “Protein provides the amino acids (building blocks) needed for collagen production, skin barrier function, and immune defense against acne-causing bacteria,” she said. Without adequate protein, the body is missing the proper foundation to effectively build new tissue and collagen, which it needs to repair and grow. Kaiden often sees clients who under-eat protein with dull, breakout-prone skin or wounds that take longer to heal. And the science agrees: A 2019 study published in the Indian Dermatology Online Journal found that people consuming less than half of the recommended daily allowance of protein faced skin problems including acne, melasma, and premature aging. But, why? According to the study authors, protein acts as a building block for healthy skin, hair, and nails.
3. Your hair is thinning or shedding more than usual
The power of protein (or lack thereof) has far-reaching health implications, even on your locks. “Hair is mostly made of keratin, a protein,” Kaiden said. Your body knows [when] protein is deficient, so it prioritizes vital organs, while hair growth is less crucial. More shedding or thinning may be an early sign of protein deficiency, especially if you’re also under-eating calories and/or avoiding animal proteins.” If you’re not getting enough protein in your diet, the body attempts to conserve protein by forcing more hair follicles into a resting (telogen) state, and new healthy follicles can’t be produced, leading to hair loss. Based on the findings of a study in Dermatology Practical & Conceptual, protein malnutrition may impact hair growth. For example, decreased protein intake can cause acute telogen effluvium, a type of hair loss characterized by an increase in hair shedding, typically occurring within three months of the change in diet.
READ: The Best High Protein Foods at Trader Joe’s, According to a Registered Dietitian
4. You’re always hungry or having sweet cravings
Do you find yourself never fully satisfied after a meal? Chances are, your plate didn’t fulfill today’s gold standard of meals: “high-protein.” “Protein is the most filling, satisfying macronutrient,” Kaiden said. “It helps regulate blood sugar and lower these cravings for carbs and sugar. If you’re always reaching for snacks or feel like your meals don’t suffice, you may have low protein intake.” While protein increases satiety, simple carbohydrates can lead to blood sugar spikes that cause cravings later. A study in The American Journal of Clinical Nutrition showed that a high-protein breakfast reduced the hunger hormone ghrelin more than a high-carbohydrate breakfast. The takeaway: Instead of reaching for a bagel or sugar-laden cereal, start your day with a protein-packed meal that won’t leave your body wanting more.
5. You and your immune system feel “slow”
If you’re often getting sick, taking too long to recover, or feeling constantly fatigued, Kaiden suggested that protein may be to blame. “Antibodies, enzymes, and immune cells are all made up of protein,” she noted. “Without enough protein, your body may be struggling to repair, heal, and defend itself properly.” You can think of protein as the lifeline for your immune system; consistently not meeting your personal daily protein needs can weaken it over time. What’s more, 2020 research in Nutrients revealed that when protein intake doesn’t satisfy an individual’s need, body stores are broken down to provide energy, causing the depletion of body fat and muscle, with consequent symptoms such as fatigue or tiredness. Another 2020 study in Nutrients that examined the link between protein and fatigue concluded that “higher protein intake is independently associated with a lower risk of moderate and severe fatigue.”
How to Eat More Protein
The International Society of Sports Nutrition (ISSN) reported that eating 20 to 40 grams of protein every three to four hours is the sweet spot for muscle growth and performance (of course, daily protein needs aren’t one-size-fits-all and can vary based on age, sex, body composition, activity level, and overall health). While you may think that sticking to grilled chicken and hardboiled eggs is the only way to pack more protein in your diet, there are simple tricks to satisfy the proper macronutrient requirement that aren’t so blah. From meal prepping protein into every meal (think: high-protein breakfast burritos, pancakes, and overnight oats) to adding a protein powder to the routine you already have (proffee, anyone?) to having protein-rich snacks on hand (cottage cheese, FTW), getting all of your grams for the day can be a no-brainer. Check out the rest of our tips to help you eat more protein without trying here.
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READ: 6 Easy Hacks To Eat More Protein Without Trying
Katherine Chang, Wellness Staff Writer
Katherine Chang is The Everygirl’s Wellness Staff Writer with over five years of experience in the health and wellness space. She navigates the latest wellness topics and trends through expert interviews and studies, and she’s always first in line to try them firsthand.