How Do You Know If You’re Getting Enough Protein?
Signs Your Body Sends When It Needs More
Proteins are the silent architects of the body. They build muscle, strengthen bones, repair skin, hair, and nails, and help keep your energy and mood stable.
When you’re not getting enough, your body speaks up — with fatigue, loss of muscle tone, or increased cravings for sweets.
But how much protein do you actually need?
For most adults, the general guideline is around 0.8 g of protein per kilogram of body weight — roughly 55–65 g per day for a woman weighing around 70 kg.
If you’re physically active, want to maintain muscle, lose fat, or are in your midlife and beyond, your needs go up — often to 1.2–1.6 g per kilogram.
This means your body may need 90 g of protein or more per day.
If You Stay Full Longer, You're Likely on the Right Track
Protein digests more slowly than carbohydrates, helping you feel satisfied for longer.
If you don’t feel the urge to snack or search for sweets right after meals, your intake is probably adequate.
When protein is lacking, hunger comes back quickly — often as sudden cravings for carbs.
This is your body’s sign that energy isn’t stable.
Solution? Always pair carbs with protein:
– yogurt + fruit
– toast + egg
– a handful of nuts with fruit
Your Body Recovers Quickly After Exercise
If your muscles aren’t overly sore after workouts and you wake up feeling energized, your protein intake is likely sufficient.
Protein accelerates muscle repair and reduces post-exercise inflammation.
If you feel depleted after activity or notice that your strength progress has stalled, add more high-quality protein sources: fish, eggs, cottage cheese, tofu, quinoa, or legumes.
For older adults, this is especially important — maintaining muscle means maintaining vitality and longevity.
Strong Hair and Nails Reflect Adequate Nutrition
Brittle nails, fragile hair, or increased hair shedding often signal a lack of amino acids — the building blocks of proteins.
Adequate protein helps your body produce keratin, the protein that gives hair and nails their strength and elasticity.
For shiny hair and healthy nails, skip the miracle serums — start with your plate: eggs, salmon, nuts, legumes, dark leafy greens.
You Have Stable Energy and Mood
Protein supports not just your muscles, but your brain.
It helps produce neurotransmitters like serotonin, dopamine, and GABA — essential for mood, focus, and motivation.
If you feel steady throughout the day, your protein intake is likely sufficient.
If you’re irritable, tired, or struggling to concentrate, check your breakfast.
Did it contain at least 20 g of protein?
Often — it didn’t.
Research shows that protein — especially from plant sources — helps protect the brain and slow cognitive decline.
Your Immune System Runs Smoothly
Protein fuels immune function.
It supports the production of immune cells, speeds up wound healing, and prevents excessive inflammation.
If cuts heal slowly or you catch colds often, your body may not be getting the “building material” it needs.
Balanced protein intake supports healthy inflammation and strengthens resilience — essential for anyone who wants an active, long, and healthy life.
How to Easily Increase Your Protein Intake
✓ Start your morning with protein.
Swap the croissant for eggs, Greek yogurt, or oatmeal with nuts.
✓ Choose protein-rich snacks.
Cheese, almonds, a boiled egg — perfect for steady energy.
✓ Add 20–30 g of protein to every meal.
Chicken, tofu, lentils, fish — choose what suits your lifestyle.
✓ Use “hidden” protein sources.
Quinoa, oats, chia seeds, beans — plant power for body and digestion.
✓ Add a protein shake if needed.
Useful after workouts or during busy periods when meals aren’t ideal.
Final Thoughts
Protein isn’t just for athletes.
It’s for everyone who wants to stay strong, energized, and vibrant as they age.
Don’t wait for your body to send warning signals — start listening today.
Include diverse protein sources in each meal, observe how you feel, and watch the changes unfold.
Your body will thank you — and your reflection in the mirror will too.