Feeling constantly drained, hungry, or struggling to recover after workouts or illness? Nutrition experts say those could be signs your body isn’t getting the protein it needs. Protein is the foundation of muscle, bone, and tissue health, and when your intake falls short, your body lets you know in subtle but noticeable ways.
According to registered dietitians Cara Harbstreet, M.S., R.D., L.D., and Lauren Harris-Pincus, M.S., R.D.N., most people underestimate how much protein they actually need. Here, we’ll look at the key symptom that signals a protein deficiency and practical ways to get more of this essential nutrient in your daily diet.
The signs your body isn’t getting enough protein
The main warning sign that you’re not getting enough protein, says Harris-Pincus, is ongoing fatigue paired with a lack of satisfaction after eating. “If you feel like your life force is being drained—feeling hungry and unsatisfied between meals or finding it difficult to recover after workouts or a bout of illness—you might be lacking the key nutrient”, she told Prevention.
Protein plays a direct role in keeping you full because it slows digestion and stabilizes blood sugar. When you don’t get enough, meals don’t sustain you for long. You might find yourself snacking constantly or feeling like you can’t get through the day without an energy crash. That sense of depletion can also show up in your physical recovery—muscles take longer to heal, and minor injuries or colds linger.
Proteins are made of amino acids, which act as the “building blocks” of life. They help repair cells, maintain lean muscle, and support immune function. Without enough protein, the body can’t efficiently rebuild tissue, leading to muscle loss, weakness, and slower recovery times.
How much protein you need depends on your age, body weight, and activity level. Harbstreet says it’s best to tailor intake to your individual needs, but a general guideline is 0.8 grams of protein per kilogram of body weight. That’s roughly 54 grams a day for someone who weighs 150 pounds. Active adults and older adults may need more to maintain muscle and energy levels.
How to eat more protein every day
If you suspect you’re falling short, here are some small adjustments you can implement.
- Start with breakfast. Many people miss out on protein early in the day. Try adding Greek yogurt, cottage cheese, or eggs to your morning meal. Overnight oats made with milk and chia seeds or a smoothie with protein powder and nut butter can also help.
- Include protein at every meal. Aim for about 20–30 grams of protein each time you eat. Lean meats, fish, tofu, beans, and lentils are all solid options. For snacks, reach for roasted chickpeas, string cheese, or a handful of pistachios.
- Balance your plate. Fill a quarter of your plate with lean protein, a quarter with whole grains, and half with fruits and vegetables. That combination provides a steady mix of nutrients and keeps you fuller for longer.
- Stay consistent. It’s better to space protein throughout the day instead of eating most of it at dinner. This helps your body use amino acids more efficiently for repair and energy.
Feeling constantly tired, losing strength, or struggling to recover could all be your body’s way of asking for more protein. By starting your day with protein, spreading it across meals, and choosing a mix of animal and plant-based sources, you can restore energy, stay full longer, and help your body function at its best.