If it seems like your entire Instagram feed is inundated with influencers telling you how they eat 100 grams of protein in a day, you’re not alone. That feels like a very tall task, but protein is essential for a healthy body. “Protein isn’t optional; it’s essential for looking, feeling and functioning at your best,” says celebrity nutritionist Jennifer Hanway. “It’s a key player in nearly every system of the body, from stabilizing blood sugar to preserving lean muscle. Every enzyme, neurotransmitter, hormone and immune cell in your body is built from amino acids, the building blocks of protein. In my professional opinion, lower-protein diets are one of the things that’s to blame for so many of the current chronic health issues I regularly see in my female clients. Protein should be the anchor of every meal.”
So how much protein is recommended per day? According to the Dietary Guidelines for Americans, which are developed by the U.S. Department of Agriculture and the Department of Health and Human Services, adults should consume 0.8 grams of protein per kilogram of body weight per day. That’s 54 grams per day for someone who weighs 150 pounds, though most nutrition experts actually recommend a much higher amount, like 25 to 30 grams per meal. However, these are averages and specifics will vary based on age, health status, etc. Below, experts reveal common signs that could mean you’re not getting enough protein, and why it’s important to boost your intake for optimal health.
Featured Experts
- Carly Duffy is a registered dietitian and the medical education specialist for Thorne
- Dr. Emily Fritz, PhD, is a nutrition scientist and advisor for amplifyeP24
- Jennifer Hanway is a certified holistic nutritionist, online metabolic weight-loss coach, celebrity nutritionist and wellness expert
5 Signs You’re Not Getting Enough Protein
You feel hungry throughout the day.
“Not eating enough protein at breakfast can lead to blood sugar spikes, which inhibits your body’s ability to tap into fat-burning mode,” says Hanway. “It will also make you hungrier throughout the day and cause greater cravings. Overall, diets low in protein can cause huge drops in our blood sugar levels, making us feel tired and lethargic. When this happens we naturally reach for a high-sugar or high-carb food, putting us once more on the blood sugar and fatigue rollercoaster.”
Dr. Emily Fritz, PhD, a nutrition scientist, explains that protein is essential for countless functions in the body—everything from muscle repair and hormone production to immune support—so getting an adequate amount from your diet each day is essential for maintaining optimal function and health. “Prioritizing protein in your diet can have many benefits for appetite control.”
A 2020 paper in the journal Physiology & Behavior found that protein reduced levels of ghrelin, which is known as the “hunger hormone.” A meta-analysis of randomized controlled trials also showed the protein increased levels of cholecystokinin and glucagon-like peptide-1 (GLP-1) in the body, which are two hormones responsible for digestion and feeling full.
You feel tired when you shouldn’t.
Protein is a vital building block for energy production, so “not getting enough of it can lead to feelings of fatigue,” says Dr. Fritz, who recommends amplifyeP24 ($68). “It’s a first-of-its-kind enzyme supplement powered by Nobel Prize–winning science that helps the body absorb up to two times more protein from the food you’re already eating.” Hanway adds that inadequate levels of protein can also lead to muscle loss, which can also contribute to fatigue, weakness and a lack of energy. You may also notice your workouts and athletic or physical performance is lacking.
Your hormones may be out of whack.
“A common misconception is that we only need to be prioritizing protein if we’re actively working out and trying to build muscle mass or support recovery,” says Carly Duffy, a registered dietician. “This is far from the truth. Protein—or the amino acid building blocks of protein—is critical for nearly every bodily function, yet many adults, especially women, don’t always get enough without even realizing it. Amino acids help to regulate a range of processes in the body, a critical one being hormone production. Women who struggle with hormonal imbalances, mood swings, bone loss during menopause, poor sleep, or intense hunger cravings could all benefit from prioritizing protein in their diet.”
Your nails and/or hair are brittle.
“Protein is vital for healthy skin, hair and nails, as it supplies the raw materials for collagen, keratin and elastin,” Hanway explains. “These are the structural proteins that keep you looking and feeling your best.” Many people take collagen supplements for hair, skin and nails, but that should not be your sole protein source for these benefits. Getting protein from whole food sources, like eggs, Greek yogurt and chicken (a quality protein powder, animal- or plant-based is great, too) into your diet can work wonders for strengthening brittle nails and strands. An additional beauty benefit from a protein-rich-diet, Hanway adds, is clearer skin, which she’s seen with many of her clients.
You may experience brain fog.
Protein is also an essential part of cognitive health. “Many chemical reactions in the brain rely on amino acids, and having a low protein intake could be a contributing factor for things like difficulty concentrating, brain fog, and in some cases even anxiety,” explains Duffy. “It’s not always easy to get the recommended dose of protein each day, and even harder when you add intense physical activity into the mix, so it’s essential to ensure each meal incorporates a protein food source or supplement like a whey, collagen, pea or soy protein depending on dietary restrictions and preferences.” Duffy recommends Thorne’s Whey Protein Isolate powder ($65), which comes in chocolate and vanilla flavors.
