Signs you’re not getting enough protein

Protein is a vital macronutrient which is obtained from foods. A protein is a macromolecule that is formed from smaller molecules called amino acids which are linked together through metabolic processes, either in animals or plants, into very long chains. Proteins used by the human body are essentially built from an intricate combination of about 20 amino acids of which nine are essential ones which the body cannot produce on its own (and therefore must be sourced from food eaten). The other 11 amino acids are classified as non-essential, which the body can make on its own. The essential amino acids are so classified because they are required as components of all proteins needed by the body.

In addition to forming the cells, tissues and organs of the body, proteins also occur as hormones. Generally, there are seven main types of proteins which fall into groups based on the function they perform in the human body. These include:

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• Antibodies (also known as immunoglobulins) are defensive proteins produced by white blood cells that identify and neutralize foreign invaders like bacteria and viruses.

• **Contractile proteins: **Proteins such as actin and myosin that are responsible for muscle movement, contraction, and cell division.

• Enzymes: These are biological catalysts that speed up chemical reactions and metabolic processes in the body (such as digestion and DNA replication).

• Hormonal proteins, which are chemical messenger proteins—such as insulin and growth hormone—that help regulate physiological processes and coordinate bodily activities.

• Structural proteins: This group comprises fibrous proteins such as collagen, keratin, and elastin, which provide shape, support, and tensile strength to skin, hair, nails, bones, and connective tissues.

• Storage proteins: This group of proteins reserve vital nutrients and metal ions for later use (such as ferritin storing iron or ovalbumin in egg whites).

• Transport proteins: This category binds to molecules and transports through the bloodstream and across cell membranes. One example is haemoglobin in red blood cells.

Why protein is important

Protein is often called the building block of life because it is present in every cell of the body and performs many essential functions:

• Growth and repair: It builds, maintains, and repairs muscles, bones, skin, hair, nails, and internal organs.

• Enzymes and digestion: It creates enzymes that power chemical reactions and break down nutrients in your food.

• Hormones and signals: It acts as a messenger (such as insulin) to regulate cell activity and metabolism.

• Immune defense: It forms antibodies (immunoglobulins) that help your immune system fight off infections and bacteria.

• Oxygen transport: Proteins like hemoglobin in your blood carry oxygen to all of your body›s tissues.

• Satiety and energy: It takes longer to digest than carbohydrates, helping you feel full longer, and provides 4 calories per gram when needed.

How much do you need?

You should get a minimum of 10 per cent of your daily calories from protein. (For a target of grams, multiply your weight in pounds by 0.36.) And you want it from a variety of sources throughout the day: A 6-ounce container of low-fat Greek yogurt for breakfast has about 17 grams; a serving of skinless chicken breast at lunch has about 25 grams; and a cup of black beans at dinner, about 15 grams. Your body breaks down and reuses the protein in many ways.

Swelling

One of the most common signs that you›re not getting enough protein is swelling (also called edema), especially in the abdomen, legs, feet, and hands. A possible explanation: the proteins that circulate in your blood — albumin, in particular — help keep fluid from building up in your tissues. But many things can cause edema, so be sure to check with your doctor in case it›s more serious.

Mood changes

Your brain uses chemicals called neurotransmitters to relay information between cells. Many of these neurotransmitters are made of amino acids, which are the building blocks of protein. So a lack of protein in your diet could mean your body can›t make enough of those neurotransmitters, and that would change how your brain works. With low levels of dopamine and serotonin, for example, you may feel depressed or overly aggressive.

Hair, nail, and skin problems

These are made up of proteins like elastin, collagen, and keratin. When your body can›t make them, you could have brittle or thinning hair, dry and flaky skin, and deep ridges on your fingernails. Your diet isn›t the only possible cause, of course, but it›s something to consider.

Weakness and fatigue

Research shows that just a week of not eating enough protein can affect the muscles responsible for your posture and movement, especially if you›re 55 or older. And over time, a lack of protein can make you lose muscle mass, which in turn cuts your strength, makes it harder to keep your balance, and slows your metabolism. It can also lead to anemia, when your cells don›t get enough oxygen, which makes you tired.

Hunger

This one might seem obvious. Protein fuels you. It›s one of three sources of calories, along with carbs and fats. If you want to eat a lot of the time even though you have regular meals, you may need more protein. Studies have found that eating foods with protein helps you feel fuller throughout the day.

Slow-healing injuries

People who are low on protein often find their cuts and scrapes take longer to get better. The same seems to be true of sprains and other exercise-related mishaps. It could be another effect of your body not making enough collagen. It›s found in connective tissues as well as your skin. To make blood clot, you need proteins, too.

Getting or staying sick

Amino acids in your blood help your immune system make antibodies that activate white blood cells to fight off viruses, bacteria, and toxins. You need protein to digest and absorb other nutrients that keep you healthy. There›s also evidence that protein can change the levels of disease-fighting «good» bacteria in your gut.

Who is at risk?

Around the world, a large part of the population gets plenty of protein. People who don›t get enough usually have an overall poor diet. Elderly people and people with cancer may have trouble eating as much protein as they need. Severe malnutrition from lack of protein is called kwashiorkor. It›s more common in developing countries, especially with children, or after a natural disaster.

What about athletes?

If you exercise regularly and eat a balanced diet, you›re probably fine. But serious athletes with strenuous training schedules do need more protein — about twice as much as the average person, or roughly 0.5-1 gram of protein for every pound of body weight each day. Don›t overdo it though. Too much protein can also cause problems.

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