Most people think eating a lot of protein is just for body builders. That's actually not true. While it may support a healthy muscle mass, it serves so many other purposes and is CRUCIAL to thriving in motherhood. It helps build and repair tissues, creates enzymes and hormones for a better mood and energy, and helps us feel satiated (less cravings). Despite its importance, many people struggle to consume adequate amounts of protein in their diets. This can lead to various health issues. Let's look at ten signs you may not be getting enough protein.

1. Constant Fatigue

Always needing more coffee? You might not be getting enough protein. Protein is crucial for energy production. When your intake is low, your energy levels can drop. A study found that individuals with low protein intake were 50% more likely to report fatigue compared to those who consumed sufficient amounts. If you consistently feel drained after a full night’s sleep, take a closer look at your protein consumption specifically from animal sources.

2. Muscle Weakness

Noticing a decrease in your muscle tone or just feeling weaker than usual? Insufficient protein can lead to muscle loss. For instance, research indicates that those not meeting protein needs can lose up to 30% of their muscle mass. Ensuring you have enough protein helps rebuild and strengthen your muscles, making physical activities easier to perform.

3. Frequent Illness

Getting sick often? Low protein intake can weaken your immune system. Proteins are necessary for producing antibodies that fight infections. Studies show that people with adequate protein levels have 20-30% higher immune function. If you find yourself frequently battling colds or infections, it might be time to evaluate how much protein you are eating.

4. Slow Recovery from Injuries

Have you noticed that healing from injuries or strenuous workouts takes longer than usual? A lack of protein can delay recovery. Protein aids in repairing tissues, and insufficient intake can hinder the healing process significantly. For example, athletes who increase their protein intake by just 20 grams daily tend to recover twice as quickly from intense exercise.

5. Hair and Nail Problems

Do you have hair thinning or brittle nails? These could be signs of protein deficiency. Hair and nails are primarily made of keratin, a protein. Individuals with low protein diets often experience hair thinning, and in some cases, hair loss can reach up to 40%. Ensuring you get enough protein can help maintain the strength and health of both.

6. Mood Swings

Feeling irritable, anxious, or moody for no reason? Your diet, especially your protein intake, might be playing a role. Proteins are vital for producing neurotransmitters like serotonin, which regulate mood. Research also suggests that protein-rich diets can improve mood stability by 25%. If you find yourself more moody than usual, it may be time to up your protein game.

7. Increased Hunger and Cravings

If you’re feeling hungrier more often or just constantly craving things, it might be related to your protein intake. Protein keeps you full longer. A study found that individuals who ate a higher protein diet were 50% less likely to snack between meals. If you find yourself reaching for unhealthy snacks often, consider increasing your protein intake to help curb cravings.

8. Difficulty Concentrating

Struggling to focus or experiencing brain fog? Low protein levels can impact your cognitive function. Research indicates that individuals with a protein deficit report a marked increase in concentration difficulties. Proper protein intake is essential for brain health, so if focus is an issue, it might be time to rethink what’s on your plate.

9. Trouble Sleeping

Are you having trouble going to sleep or staying asleep? Low protein intake can negatively impact sleep, as protein contains the amino acid tryptophan, which is a precursor to serotonin and melatonin, hormones vital for sleep regulation. Diets deficient in protein can lead to insufficient tryptophan, contributing to sleep disturbances.

10. Irregular or Painful Periods

Is your period inconsistent, heavier or more painful lately? A diet low in protein can contribute to irregular periods because protein is essential for producing and balancing hormones that regulate the menstrual cycle. Inadequate protein intake, along with other nutritional deficiencies and low calorie intake, can cause lower progesterone and imbalanced estrogen, leading to issues like irregular periods or amenorrhea (no period).

How Much Protein Do you Need?

The recommended dietary allowance to prevent deficiency for an average sedentary adult is 0.8 grams per kilogram of body weight. For example, a person who weighs 165 pounds, or 75 kilograms, should consume 60 grams of protein per day. That WAYYYY too low for most adults especially busy moms. I recommend moms eat at least 100g of protein per day for optimal health. That comes to 20-40g of protein per meal.

What is the best type of protein?

Ideally, the best protein comes from animal sources like grass-fed beef, chicken, eggs, wild-caught fish and cultured/raw dairy. Plant sources are fine but should not make up the majority of your protein intake since they do not contain all 9 essential amino acids.

What protein powder is best?

If you need to add additional sources of protein to your diet I would recommend Equip Prime Protein since it is 100% beef isolate. Beef isolate is considered a superior protein for several reasons, including its high protein content and low fat/carb profile, making it effective for muscle building and weight management. It is a non-dairy, easily digestible protein source that provides a complete amino acid profile, supports joint and skin health through its natural collagen content, and contains beneficial nutrients like creatine and B12. 

Use my discount code BEWELLSHEL at checkout.

So moms, if you want to stop the cravings, feel stronger, less irritable, tired and foggy, it's time to up your protein!