World Protein Day 2025: Best expert-approved tips to fix protein deficiency

Symptoms of protein deficiency: Weak, thinning hair and brittle nails are common signs of inadequate protein intake (Image: Canva)

If you're constantly tired, craving sweets, or struggling to recover from small injuries, it might be time to reassess your protein intake. Carbs and calorie counts might dominate your health checklist, but protein deserves equal attention when it comes to staying healthy. Often perceived as the go-to nutrient for bodybuilders, protein is not just for muscle gain, it plays an indispensable role in nearly every function of your body.

From building and repairing muscles to boosting immunity, balancing hormones, and promoting wellness, this vital nutrient is the vital for a healthy lifestyle.

Despite its importance, many people, especially vegetarians and older adults, unknowingly fall short on their daily protein intake, putting their overall health at risk, says Dr Basavaraj S Kumbar, Consultant-Internal Medicine, Aster Whitefield Hospital, Bengaluru. “Protein is one of the essential macronutrients that forms the foundation of good health. It helps in muscle repair, hormone production, and maintaining a healthy immune system,” he adds.

Also read | World Protein Day myths: Is protein only for athletes? Does it lead to weight gain?

Whether you're an athlete, recovering from an illness, or simply coping with the demands of a busy life, getting the right amount of protein can make all the difference to your well-being.

Protein, says Dr Kumbar, helps repair muscles, supports skin and hair health, boosts immunity, and regulates hormones. “Without adequate protein, your body struggles to perform these crucial functions, leaving you vulnerable to fatigue, infections, and muscle loss,” he says.

According to Dr Kumbar, protein also plays a vital role in wound healing and maintaining muscle mass, especially in older adults and those recovering from illnesses. “A lack of protein can impair the body’s ability to recover and protect itself.” he adds.

Symptoms of protein deficiency:

If you often feel sluggish or notice changes in your body, low protein intake could be to blame. Losing out on protein can affect your health in subtle yet impactful ways. Dr Kumbar shares some symptoms that signal your body is lacking this essential nutrient:

• Constant fatigue: Feeling tired despite resting well? Protein helps maintain energy levels by stabilizing blood sugar.

• Hair loss and brittle nails: Weak, thinning hair and brittle nails are common signs of inadequate protein intake.

• Weakened muscles: Muscles may feel weaker or more prone to cramps, especially in older adults.

• Frequent cravings: Low protein levels can trigger sugar cravings as your body searches for quick energy.

• Slow healing wounds: Protein plays a key role in tissue repair, so wounds may take longer to heal.

Health risks of protein deficiency:

Insufficient protein intake can have many health consequences. “Over time, chronic protein deficiency weakens muscles, reduces bone density, and slows recovery from illness or injury. It can even impair hormone production and metabolism, making it harder to maintain a healthy weight. Low protein intake is especially concerning for older adults, vegetarians, and those with chronic illnesses like Crohn's disease or IBS. These groups need to be extra cautious to meet their daily protein needs,” Dr Kumbar warns.

How much protein do you need:

The general guideline is 0.8 grams of protein per kilogram of body weight, which is approximately 55 grams daily for someone weighing 68 kg (150 lbs). However, this amount varies based on age, activity level, and health status. “Older adults, athletes, and those recovering from illness may require 1.2-2.0 grams per kilogram to maintain muscle mass and promote healing.

Plus, vegetarians and vegans should ensure they are including a variety of plant-based protein sources to meet their needs,” he adds.

5 simple ways to add more protein to your diet: 

Boosting your protein intake doesn’t have to be complicated. Simple swaps and additions can significantly improve your daily intake:

• Start your day right: Choose Greek yogurt, boiled eggs, or a protein smoothie for breakfast.
• Add healthy salads: Toss in quinoa, chickpeas, or paneer to make your salads more filling.
• Snack smart: Keep roasted nuts, seeds, or protein bars on hand for quick, protein-rich snacks.
• Switch the foods: Replace white rice with protein-rich grains like quinoa or millets.
• Go for plant based protein: Add tofu, lentils, or hemp seeds into your meals.