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12 Signs You Need to Eat More Protein

by: Stefan Simonovic

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A healthy diet should be crucial in every person's life. Regardless of whether they're young, middle-aged, or even members of the senior dating niche, men and women of all ages have to stay nourished in order to function properly. Now, as you probably know, proteins are crucial nutrients our body needs to stay healthy and strong. However, did you know that over a billion of people around the world suffer from protein deficiency? This means that there's a good chance you or someone you know has the same problem. Therefore, here are the 12 telltale signs that you need to eat more protein.


This is probably one of the most extreme signs of protein deficiency. Edema is an abnormal accumulation of fluid in the interstitium, which is located right beneath the skin and in many other body cavities. It causes severe pain and swelling. Nutritionists and other experts think that it is caused by a low amount of serum albumin, which is the most common protein in the blood. It might sound dreadful, but people in developed countries are rarely affected by it.

Lethargic Behavior

People who prefer carbs over protein are usually sleepy, moody, and lethargic. The main reason for this is the fact that protein is one of few nutrients that keep us alert and sharp. Proteins stimulate the orexin network in the brain which increases our metabolism and helps us stay focused and awake during our work.

Restless Sleep

Without enough protein in our system, the blood sugar level will vary during the night, thus making us hungry and restless. A midnight snack like yogurt, for example, will raise your protein and calcium levels, which will help you get an eight-hour rest.

The Pain In Your Muscles

Do you ever feel sore days or even weeks after a physical activity? Well, that might be a sign of protein deficiency. As you know, amino acids in protein are crucial for repairing the damaged tissue in muscles. A lack of protein reduces your body’s ability to heal its muscles and this leads to prolonged soreness.

You're Constantly Hungry

Protein has the ability to lower cortisol levels in your body, thus reducing the so-called hunger hormone AKA ghrelin. Having at least three protein-rich meals a day will keep you well-nourished.

Problems With Your Skin, Nails, and Hair

Flaky skin, redness, and patches of de-pigmented skin might be caused by lack of protein in your organism. Also, your hair might get thinner and your nails might become brittle.

Loss of Muscle Mass

You need to eat enough protein for your muscles to stay strong. If you're not providing your body with required amounts of protein, your muscle mass will reduce over time.

You Get Ill Rather Often

Amino acids that can be found in proteins are fundamental to the strength of our immune system. Protein deficiency may lead to a weaker immune system which means your body won't be able to defend itself against bacteria and viruses.

Your Bones Are Weaker

Protein is essential when it comes to the strength and recovery of our bones. If you’re prone to breaking your bones easily, you might be suffering from a lack of protein.

You're Moody And Nervous

Protein deficiency can also cause mood swings and nervous behavior. This is one of the most subtle signs that you might be under-eating.

You Have Low Energy Levels

Think of protein as the fuel your body uses to work properly. Without it, your body simply has no energy to perform on a necessary level.

You Are Cold All The Time

Our body has the ability to maintain its temperature on a required level even when we're not physically active. However, if you're not taking in enough proteins, your body won't be able to sustain that temperature and you'll feel cold all the time.

About the author:

Stefan is a writer and a blogger in his spare time. He also works for First Beat Media, a company that mainly focuses on the online dating niche and similar services.

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