{"id":14279,"date":"2025-05-22T21:26:59","date_gmt":"2025-05-22T14:26:59","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=14279"},"modified":"2025-05-22T21:26:59","modified_gmt":"2025-05-22T14:26:59","slug":"5-signs-you-might-not-be-getting-enough-protein-according-to-a-dietitian","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=14279","title":{"rendered":"5 Signs You Might Not Be Getting Enough Protein, According to a Dietitian"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"534\" src=\"https:\/\/blog.myfitnesspal.com\/wp-content\/uploads\/2025\/05\/5-signs-youre-not-getting-enough-protein-1024x683.jpg\" class=\"attachment-large size-large wp-post-image\" alt=\"5 Signs You&#039;re Not Getting Enough Protein | MyFitnessPal\" \/><\/p>\n<p>Have you ever wondered about the signs of protein deficiency? In spite of the fact that true protein deficiency is rare, you might be getting the optimal amount for you, especially if you\u2019re on a weight loss journey. On average, MyFitnessPal users in the U.S. with weight loss goals consume 24% of their calories from protein. <a href=\"https:\/\/blog.myfitnesspal.com\/what-does-protein-do-for-your-body\/\">Protein is a must-have <\/a>macronutrient that helps keep your body running at its prime.\u00a0<\/p>\n<p><strong>\u201cProtein is important for everybody, not just bodybuilders at the gym!\u201d says Melissa Jaeger, dietitian and MyFitnessPal\u2019s Head of Nutrition.<\/strong> \u201cYour body uses protein for a variety of internal functions that you probably don\u2019t think about day-to-day but are important for your overall health and wellbeing.&#8221;&nbsp;<\/p>\n<p>In fact, protein touches just about every function in the body (<a href=\"https:\/\/medlineplus.gov\/ency\/article\/002467.htm\">1<\/a>,<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6566799\/\">2<\/a>). And while protein may be all the rage, <strong>88% of MyFitnessPal users surveyed say they don\u2019t have any idea of how much protein, fiber, carbs, sugar and salt they consume daily, <\/strong>based on a survey conducted by MyFitnessPal<strong>.&nbsp;<\/strong><\/p>\n<p>Let\u2019s change that. Buckle up, because I\u2019m about to take you on a deep dive into just what can happen if your protein intake is lacking and show you how to fix it.<\/p>\n<\/p>\n<div class=\"wp-block-media-text is-stacked-on-mobile\">\n<figure class=\"wp-block-media-text__media\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/blog.myfitnesspal.com\/wp-content\/uploads\/2024\/11\/protein-benefits-sources-1024x683.jpg\" alt=\"Protein: Benefits, Sources, and How Much You Really Need | MyFitnessPal\" class=\"wp-image-59430 size-full\" \/><\/figure>\n<div class=\"wp-block-media-text__content\">\n<h5 class=\"wp-block-heading\" id=\"h-you-might-also-like\">You might also like<\/h5>\n<p class=\"has-medium-font-size\"><a href=\"https:\/\/blog.myfitnesspal.com\/protein\/\"><strong>Guide to Protein: Benefits, Sources, and How Much You Really Need<\/strong><\/a><\/p>\n<\/div>\n<\/div>\n<h2 class=\"wp-block-heading\" id=\"h-is-protein-deficiency-common\">Is Protein Deficiency Common?<\/h2>\n<p>Here\u2019s the thing: it\u2019s rare for people in developed countries, like the United States, to experience actual protein deficiency.&nbsp;<\/p>\n<p>\u201cMedical conditions like Kwashiorkor and Protein Energy Malnutrition (PEM) can happen in developing countries when people don\u2019t have enough to eat (<a href=\"https:\/\/nutritionguide.pcrm.org\/nutritionguide\/view\/Nutrition_Guide_for_Clinicians\/1342068\/all\/Protein_Energy_Malnutrition\">3<\/a>). This isn\u2019t about that kind of clinical protein deficiency,\u201d says Jaeger.<\/p>\n<p><strong>Here, we\u2019re talking about what could happen to your body when you aren\u2019t getting the ideal amount of protein to feel and perform at your best.<\/strong> Let\u2019s dive into those signs now.<\/p>\n<h2 class=\"wp-block-heading\" id=\"h-signs-you-may-benefit-from-more-protein\">Signs You May Benefit From More Protein<\/h2>\n<h3 class=\"wp-block-heading\" id=\"h-you-re-losing-muscle-mass-nbsp\">You\u2019re losing muscle mass&nbsp;<\/h3>\n<p>Research shows that when your body isn\u2019t getting the protein it needs from food, it will begin to break down your muscle protein to keep your body functioning (<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6566799\/\">2<\/a>).<\/p>\n<p><strong>It can be hard to get enough protein on a low-calorie diet. <\/strong>\u201cIf you\u2019re cutting too many calories, your body will outsmart you!\u201d says Jaeger. When you&#8217;re in a <a href=\"https:\/\/blog.myfitnesspal.com\/set-the-right-calorie-goal-for-weight-loss\/\">calorie deficit<\/a>, your body uses stored energy sources, including both fat and muscle, to meet its energy needs. That means, if your goal is to build lean mass, you may not see the results you\u2019re hoping for.<\/p>\n<h3 class=\"wp-block-heading\" id=\"h-you-feel-fatigued-for-no-reason\">You feel fatigued for no reason<\/h3>\n<p>Proteins make up hemoglobin, a component of the red blood cell that carries oxygen throughout your body. This quite literally gives you the energy&nbsp; you need to live! <strong>If your body doesn\u2019t have enough protein to make hemoglobin, you may experience fatigue<\/strong> or, in severe cases, anemia (<a href=\"https:\/\/www.health.harvard.edu\/topics\/energy-and-fatigue\">4<\/a>).&nbsp;<\/p>\n<h3 class=\"wp-block-heading\" id=\"h-you-catch-every-cold-going-around\">You catch every cold going around<\/h3>\n<p>Protein plays a big role in immune health. In fact, proteins make up many of the hormones, antibodies, and enzymes involved in fighting off foreign invaders, like viruses and bacteria, that can make you sick (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32471251\/\">5<\/a>). <strong>If you\u2019re finding yourself sick more often, it might be time to eat more protein.&nbsp;<\/strong><\/p>\n<h3 class=\"wp-block-heading\" id=\"h-you-get-constant-cravings\">You get constant cravings<\/h3>\n<p>There\u2019s a reason protein is trending when it comes to weight loss: it keeps you fuller for longer, preventing mindless munching and <a href=\"https:\/\/blog.myfitnesspal.com\/snacks-for-cravings\/\">cravings<\/a>. <strong>Research suggests when people aren\u2019t getting enough protein, they may choose less nutrient dense foods to satisfy their hunger <\/strong>(<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4848496\/\">6<\/a>). This can derail your goals. If you&#8217;re getting more cravings, it\u2019s time to log your food in the MyFitnessPal app so you can get a better sense of your eating patterns.&nbsp;<\/p>\n<h3 class=\"wp-block-heading\" id=\"h-your-cuts-take-forever-to-heal\">Your cuts take forever to heal<\/h3>\n<p>Proteins are the building blocks for many parts of your body, including your skin. Collagen is one protein in the skin that\u2019s crucial for wound healing (<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8970868\/\">7<\/a>). So, if you\u2019re noticing a bruise, scrape, or cut is taking longer to heal, check out how much protein you\u2019re getting.&nbsp;<\/p>\n<hr class=\"wp-block-separator has-alpha-channel-opacity\" \/>\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<p class=\"has-medium-font-size\"><strong>About the Experts<\/strong><\/p>\n<p><strong>Elizabeth Shaw, MS, RDN, CPT,<\/strong> is a nutrition expert, four-time cookbook author and early nutrition pioneer in the field of fertility nutrition. She is the president and owner of the USA-based nutrition communications and consulting firm Shaw Simple Swaps.<\/p>\n<p><strong>Melissa Jaeger RD, LD<\/strong>, is the Head of Nutrition for MyFitnessPal. Melissa received a Bachelor of Arts in Nutrition (DPD) from the College of Saint Benedict and completed her dietetic internship through Iowa State University. In May 2024 she was recognized as the Registered Young Dietitian of the Year awarded by the Minnesota Academy of Nutrition and Dietetics.<\/p>\n<hr class=\"wp-block-separator has-alpha-channel-opacity\" \/>\n<h2 class=\"wp-block-heading\" id=\"h-who-might-not-be-eating-enough-protein\">Who Might Not be Eating Enough Protein?<\/h2>\n<p>A recent survey of MyFitnessPal members found that 65% of members surveyed are trying to eat more protein, but most don\u2019t actually know how much protein is in their food. Many over-estimate protein in their meals, meaning they might not be hitting their daily protein goals.&nbsp;<\/p>\n<p>There are a few populations who are more at risk than others for not meeting their protein needs. In my practice as a dietitian, these people usually fall under one of these categories (<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6507527\/#:~:text=Dietary%20protein%20intakes%20were,over%2070%20years%20old\">10<\/a>):<\/p>\n<ul class=\"wp-block-list\">\n<li>People over 51 years of age\u00a0<\/li>\n<li>People on low-calorie diets<\/li>\n<li>Those with digestive conditions and\/or eating disorders\u00a0<\/li>\n<li>People living on low incomes<\/li>\n<li>People living in food deserts\u00a0<\/li>\n<\/ul>\n<h2 class=\"wp-block-heading\" id=\"h-easy-tips-to-increase-protein-consumption\">Easy Tips to Increase Protein Consumption<\/h2>\n<p>Protein is found in many foods, phew! This means it\u2019s pretty easy to get those protein grams when you set your mind to it. <strong>With the help of a few simple swaps you could boost your daily protein intakes to help meet your goals.&nbsp;<\/strong><\/p>\n<div class=\"wp-block-media-text is-stacked-on-mobile\">\n<figure class=\"wp-block-media-text__media\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"643\" src=\"https:\/\/blog.myfitnesspal.com\/wp-content\/uploads\/2024\/12\/protein-content-in-foods-1024x643.jpg\" alt=\"how much protein is in 98 popular foods | MyFitnessPall\" class=\"wp-image-60352 size-full\" \/><\/figure>\n<div class=\"wp-block-media-text__content\">\n<h5 class=\"wp-block-heading\" id=\"h-you-might-also-like-0\">You might also like<\/h5>\n<p class=\"has-medium-font-size\"><strong><a href=\"https:\/\/blog.myfitnesspal.com\/chart-protein-content-in-foods\/\">Here\u2019s How Much Protein Is in 98 Popular Foods<\/a><\/strong><\/p>\n<\/div>\n<\/div>\n<p>Consider sprinkling these star-studded plant-based foods with 5-plus grams of protein to your meals and snacks:<\/p>\n<ul class=\"wp-block-list\">\n<li>1-ounce almonds: 6 grams (<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/170568\/nutrients\">11<\/a>)<\/li>\n<li>1-ounce pistachios: 6 grams (<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/170184\/nutrients\">12<\/a>)<\/li>\n<li>1-ounce pumpkin seeds: 5 grams (<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/170184\/nutrients\">13<\/a>)<\/li>\n<li>1-ounce hemp seeds: 9 grams (<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/170148\/nutrients\">14<\/a>)<\/li>\n<\/ul>\n<figure class=\"wp-block-image aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"819\" height=\"1024\" src=\"https:\/\/blog.myfitnesspal.com\/wp-content\/uploads\/2024\/11\/Protein-Sources-by-Food-Group-819x1024.jpg\" alt=\"Protein sources by food group | MyFitnessPal\" class=\"wp-image-59427\" \/><\/figure>\n<h2 class=\"wp-block-heading\" id=\"h-how-to-know-when-you-re-eating-enough-protein\">How to Know When You\u2019re Eating Enough Protein<\/h2>\n<p><strong>Feeling fabulous? Meeting your goals? Then you\u2019re probably on the right track to meeting your protein needs.<\/strong> In fact, according to a MyFitnessPal user survey, 69% of users surveyed want to incorporate more protein into their diets. But, it never hurts to double check. And MyFitnessPal makes this easy on you.&nbsp;<\/p>\n<p><strong>Step 1: <\/strong>&nbsp;Log your foods over the course of a few days to find out how many grams of protein you\u2019re typically getting per meal and per day.<\/p>\n<p><strong>Step 2: <\/strong>Enter your information in the MyFitnessPal <a href=\"https:\/\/blog.myfitnesspal.com\/protein-calculator\/\">Protein Calculator<\/a>. Your protein needs are tailored to your age, sex, and number of workouts you log on the regular. This tool will help gauge if you should be getting more protein. Or, just use the MyFitnessPal app\u2013it will give you a recommendation.<\/p>\n<h2 class=\"wp-block-heading\" id=\"h-frequently-asked-questions-faqs\">Frequently Asked Questions (FAQs)<\/h2>\n<div class=\"schema-faq wp-block-yoast-faq-block\">\n<div class=\"schema-faq-section\" id=\"faq-question-1747164995485\">\n<h3 class=\"schema-faq-question\" style=\"font-weight: 600;margin-block-start: 8px;margin-block-end: 16px\">Why is protein important?<\/h3>\n<p class=\"schema-faq-answer\">Protein is essential for growth and development, building and maintaining lean muscle mass, immune health, metabolism, and weight management (<a href=\"https:\/\/medlineplus.gov\/ency\/article\/002467.htm\">1<\/a>,<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6566799\/\">2<\/a>,<a href=\"https:\/\/medlineplus.gov\/genetics\/understanding\/howgeneswork\/protein\/\">15<\/a>).<\/p>\n<\/p><\/div>\n<div class=\"schema-faq-section\" id=\"faq-question-1747165087547\">\n<h3 class=\"schema-faq-question\" style=\"font-weight: 600;margin-block-start: 8px;margin-block-end: 16px\">How much protein should you eat per day?<\/h3>\n<p class=\"schema-faq-answer\">Protein needs vary depending on age, sex, frequency of workouts, and what your personal goals are. The RDA for protein is set at 0.8 grams\/kilogram of body weight per day (<a href=\"https:\/\/ods.od.nih.gov\/HealthInformation\/nutrientrecommendations.aspx\">9<\/a>). But, most individuals who workout regularly need roughly 1.0 to 1.4 grams\/kilogram of protein per day (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5477153\/\">16<\/a>). Using the <a href=\"https:\/\/blog.myfitnesspal.com\/protein-calculator\/\">MyFitnessPal Protein Calculator <\/a>is an easy and quick way to figure out your own needs.<\/p>\n<\/p><\/div>\n<div class=\"schema-faq-section\" id=\"faq-question-1747165117659\">\n<h3 class=\"schema-faq-question\" style=\"font-weight: 600;margin-block-start: 8px;margin-block-end: 16px\">How do you fix low protein levels?<\/h3>\n<p class=\"schema-faq-answer\">Get in the habit of making protein, especially plant-based protein, a staple part of your meals (<a href=\"https:\/\/www.myplate.gov\/\">17<\/a>). Greek yogurt offers a great protein-packed start to your <a href=\"https:\/\/blog.myfitnesspal.com\/30-grams-protein-looks-like-breakfast\/\">morning meal<\/a>, while a hearty-grain, such as quinoa paired with arugula and chicken, adds a punch of protein to your <a href=\"https:\/\/blog.myfitnesspal.com\/30-gram-protein-meals\/\">mid-day meals.<\/a><\/p>\n<\/p><\/div>\n<div class=\"schema-faq-section\" id=\"faq-question-1747165135138\">\n<h3 class=\"schema-faq-question\" style=\"font-weight: 600;margin-block-start: 8px;margin-block-end: 16px\">How can I be sure I\u2019m eating enough protein?<\/h3>\n<p class=\"schema-faq-answer\">One of the easiest ways to stay on track is to log your meals using the <a href=\"https:\/\/myfitnesspal.app.link\/WHD0AFiplTb\">MyFitnessPal app<\/a>. It automatically calculates the protein content of the foods you eat and shows how much you\u2019ve consumed each day compared to your goal. This makes it easy to spot whether you\u2019re consistently falling short and helps you adjust your meals to include more high-protein foods like eggs, Greek yogurt, beans, tofu, chicken, or fish.<\/p>\n<\/p><\/div>\n<\/p><\/div>\n<h2 class=\"wp-block-heading\">The Bottom Line<\/h2>\n<p>Protein deficiency is rare in developed countries like the United States, but that doesn\u2019t mean you\u2019re meeting your unique protein needs. For instance, if you\u2019re not seeing the progress you\u2019d like in your goals, and find yourself constantly sick or worn out, you may not be eating enough of this powerful macro.<\/p>\n<p><strong>How MyFitnessPal Can Help&nbsp;<\/strong><\/p>\n<p>If you&#8217;re aiming to eat more protein without losing sight of other nutritional needs, the easiest way is to start tracking your food.<\/p>\n<p>When you set up your <a href=\"https:\/\/myfitnesspal.app.link\/WHD0AFiplTb\">MyFitnessPal<\/a> account, you provide some information. Think: age, sex, activity level, and goal. We use this information to give you a customized macro recommendation\u2014that is, how many grams of proteins, carbs, and fats you should aim to eat all day.<\/p>\n<p>As you log your meals and snacks, you can see how close you&#8217;re getting to this protein goal and make adjustments. Did we mention there are <a href=\"https:\/\/blog.myfitnesspal.com\/high-protein-diet-plan\/\">high-protein plans<\/a> and recipes in the app too? <a href=\"https:\/\/myfitnesspal.app.link\/WHD0AFiplTb\">Download now<\/a>.<\/p>\n<p>The post <a href=\"https:\/\/blog.myfitnesspal.com\/signs-of-protein-deficiency\/\">5 Signs You Might Not Be Getting Enough Protein, According to a Dietitian<\/a> appeared first on <a href=\"https:\/\/blog.myfitnesspal.com\">MyFitnessPal Blog<\/a>.<\/p>\n<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><a href=\"https:\/\/blog.myfitnesspal.com\/signs-of-protein-deficiency\/\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Have you ever wondered about the signs of protein deficiency? In spite of the fact that true protein deficiency is rare, you might be getting the optimal amount for you, especially if you\u2019re on a weight loss journey. On average, MyFitnessPal users in the U.S. with weight loss goals consume 24% of their calories from &hellip;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-14279","post","type-post","status-publish","format-standard","hentry","category-health"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/14279","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=14279"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/14279\/revisions"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=14279"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=14279"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=14279"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}