Not seeing progress towards your fitness goals despite regular workouts? Protein is important in building and repairing muscle tissue that tears during intense physical activity. So when you don't consume enough protein, it takes longer for the body to grow muscle, even if your workouts increase in intensity. "If you're trying to get stronger, you feel extra sore after workouts and don't see yourself improving," personal trainer Ben Supik says about not getting enough protein.Registered dietitian Dawn Menning explains the issue is even more concerning for older adults and inactive individuals, since it can speed up age-related muscle loss and weakening of bones. Related: Can Eating Grapes Strengthen Your Muscles?
2. Your face is puffy
It's not all about brushing and flossing your teeth. Protein is important in maintaining healthy tissues throughout the body, including soft tissues in your mouth. So when you get a mouth sore or a cut in your mouth, the lack of protein delays healing."Protein is necessary for collagen synthesis, which is crucial for wound healing," says Dr. Sandip Sachar, DDS, a general and cosmetic dentist at Sachar Dental. Low protein intake can also make your mouth more prone to injury. She explains that protein-deficient people have weaker gum tissues, increasing the risk of bleeding and receding gums. If the protein deficiency continues, people have a higher risk of gum disease and may begin to show signs of gingivitis. This includes gums that are swollen, red and prone to bleeding during brushing or flossing. Since protein is important in forming the outer layer of the tooth, Dr. Sachar says a protein deficiency could lead to abnormal enamel formation and possible tooth loss.Related: What Happens if You Don't Brush Your Teeth?
4. Your mouth is dry
Ever feel like your stomach is a bottomless pit? Eating foods high in protein is important in quelling hunger pangs because it reduces a hunger hormone called ghrelin. Ghrelin signals to the brain that your stomach is empty and needs food to replenish energy reserves."Low protein intake may cause increased hunger and cravings, as protein is the most satiating macronutrient," says Menning. "Without enough, your body may signal its hunger more frequently and crave quick energy sources like high-carb, high-calorie, or high-fat foods."People with a low-protein diet often show increased sugar cravings, says registered dietitian Desiree Kretchmar. That's because protein helps stabilize blood sugar levels since the stomach takes longer to digest and absorb protein than carbs, resulting in a more gradual than sudden spike of sugar levels.Related: 'I’m a Registered Dietitian, and One Food Can Stop Your Junk Food Cravings for Good'
6. Your fingernails keep breaking
7. You have trouble concentrating
Yes, what you eat affects how you think and feel for the rest of the day. When you constantly don't get enough protein in your diet, the brain does not have enough materials to make dopamine, a brain chemical important in mood and attention. Menning says this can cause brain fog, irritability and being easily distracted.Low dopamine levels have also been linked to decreased motivation. One study found that people with low dopamine levels may fixate on the difficulty of a task instead of the reward of completing it. If that's the case, grabbing a handful of nuts or stopping for a protein-rich meal could make a world of a difference.Up Next:
Related: Here’s Exactly What Happens to Your Body If You Eat Too Much Protein
Sources
How much protein do you need every day? Harvard Health Publishing.Ben Supik is a personal trainer and owner at Activate Body.Kwashiorkor. Cleveland Clinic.Sandip Sachar, DDS, is a general and cosmetic dentist at Sachar Dental.Ghrelin. Cleveland Clinic.Dawn Menning MS, RD, CDCES, is a registered dietitian and diabetes care and education specialist for Nutu.Desiree Kretchmar, RDN, LDN, CPT, is a registered dietitian at Fay Nutrition.Beau's Lines. Cleveland Clinic.The Role of Protein and Amino Acids in Sustaining and Enhancing Performance. National Library of Medicine.Dopamine promotes cognitive effort by biasing the benefits versus costs of cognitive work. Science. Read More Details
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