7 signs your body needs more protein: Muscle loss, weakness, fatigue, edema, more

Protein is crucial for muscle maintenance and growth. Without adequate protein intake, the body may start breaking down muscle tissue to meet its protein needs. (Image: Canva)

Protein is essential for numerous bodily functions. It supports muscle growth and repair, crucial for maintaining muscle mass and strength. Proteins act as enzymes and hormones, facilitating metabolic reactions and regulating various processes like growth and immune response. They are vital for tissue repair and the production of antibodies, bolstering the immune system. Protein also helps maintain fluid balance and transports nutrients and oxygen throughout the body. Additionally, it promotes satiety, aiding in weight management by reducing hunger and cravings. Overall, protein is indispensable for overall health, energy levels, and the body's structural and functional integrity.

Here are 7 signs that your body tells you to have more protein, as suggested by nutritionist Madhukar Bahl.

Muscle loss and weakness: Protein is crucial for muscle maintenance and growth. Without adequate protein intake, the body may start breaking down muscle tissue to meet its protein needs, leading to muscle wasting and general weakness. This is especially common in older adults or those with high physical activity levels who are not consuming enough protein to support muscle repair and growth.

Hair, skin, and nail problems: Protein is a fundamental building block for hair, skin, and nails. Insufficient protein can lead to brittle nails, thinning hair, and dry or flaky skin. This happens because the body prioritises protein for essential functions, leaving less available for these non-essential tissues, ultimately affecting their health and appearance.

Frequent infections: Proteins are essential for the production of antibodies and other components of the immune system. A deficiency in protein can impair immune function, making the body more susceptible to infections and illnesses. Frequent colds, flu, and other infections can be a sign that your immune system is weakened due to inadequate protein intake.

Edema: Proteins, such as albumin, help maintain fluid balance in the body by keeping fluid in blood vessels. A lack of protein can lead to a condition called edema, where fluid leaks into surrounding tissues, causing swelling in the legs, feet, and hands. This swelling can be uncomfortable and may indicate a more serious underlying issue.

Increased hunger and food cravings: Protein helps regulate appetite by promoting feelings of fullness and satiety. When protein intake is insufficient, the body may crave more food, particularly high-carbohydrate and sugary foods, to compensate for the lack of protein. This can lead to overeating and weight gain, as well as blood sugar imbalances.

Slow healing of wounds: Protein is necessary for the repair and regeneration of tissues. Without enough protein, the body’s ability to heal wounds and recover from injuries is compromised. Slow healing of cuts, bruises, and other wounds can indicate that the body does not have sufficient protein to support the healing process, which can also increase the risk of infections.

Fatigue and low energy levels: Protein helps maintain energy levels and supports metabolic functions. Chronic fatigue and low energy can occur when the body does not get enough protein, as it struggles to perform these functions efficiently. Protein deficiency can also lead to a loss of muscle mass, further contributing to feelings of tiredness and weakness.