What protein deficiency looks like
Protein is a macronutrient made up of amino acids. It is essential for your body and is often known as the building blocks for the muscles. Proteins are not only vital for the repair and maintenance of the muscles, but also provide energy to the body and regulate hormones. Furthermore, it works as enzymes that accelerate chemical reactions, regulating the passage of substances across the cell membrane and shielding against diseases.
According to the Mayo Clinic Health System, the recommended dietary allowance to prevent deficiency for 'an average sedentary adult' is 0.8 grams per kilogram of body weight. However, you should increase your intake if you notice any of the following signs (after consulting your doctors).
Weakness, muscle loss and fatigue
Lack of protein in your diet can result in weakness, fatigue and muscle loss. This is because when the body is low on dietary protein, the body satisfies its protein requirement from skeletal muscles. Over time, it leads to muscle wasting, which in turn lowers your strength and slows down your metabolism. Hence, causing weakness and fatigue.
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Slow-recovering injuries
If you recently suffered an injury from an accident or an intense workout routine or if you just had a surgery and are still recovering from it, low protein levels in the body can slow down the healing process. New cells can take ages to rebuild, making wounds difficult to heal.
Increased hunger
If you constantly feel hungry, crave for food, or find yourself binge-eating on snacks, then it could be a sign of protein deficiency. Protein is a highly satiating macronutrient, which keeps you fuller for longer periods of time. Therefore when you have less of it, there is a high chance hunger pangs may hit you hard.
Decreased immune functions
Lack of protein may also expose you to sickness. Protein is vital for your immune system and gives it the necessary boost to keep viruses and bacteria at bay. Furthermore, immune cells are made of amino acids, which are basically protein. That said, load up on your protein intake and steer clear of viral and bacterial infections.
Problems associated with hair, nail, skin
Other early signs of low protein levels in the body include weak, brittle nails, dry skin, and thinning of the hair. This happens because our skin, hair and nails are made up of certain types of proteins such as elastin, collagen, and keratin. Insufficiency or lack of protein can therefore affect our hair, skin and nails.
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