[Updated May 2024]
Loss of muscle mass happens when your body doesn’t have enough protein or isn’t using its muscles enough. This can make you feel weaker, reduce strength, and even make everyday activities harder. It’s common in people who don’t eat enough protein, don’t exercise, or have certain health conditions.
The human body is mostly made up of water, but protein comes in a close second. It’s a major part of our muscles, skin, and blood. In fact, nearly half of our muscle tissue is protein, and smaller amounts are found in our skin and blood. Protein also provides some of the energy we get from food—around 10 to 15 percent of what we consume.
While protein deficiency isn’t common, it can happen to people who have very limited diets or certain health issues. If your body isn’t getting enough protein, it finds ways to let you know through various signs and symptoms.
Signs of Protein Deficiency
1. Loss of Muscle Mass
One of the first signs that you’re not getting enough protein is losing muscle. When your diet lacks protein, your body tries to make up for it by taking protein from your muscles. Over time, this can lead to muscle weakening and shrinkage. That’s why it’s important to eat enough protein to keep your muscles strong and healthy.
2. Thinning Hair, Brittle Nails, and Skin Problems
Protein is essential for keeping your skin, hair, and nails strong and healthy. If you don’t get enough of it, your skin may become red and irritated, your nails can weaken, and your hair might turn dry, thin, or break more easily. Biotin, a nutrient found in protein-rich foods, helps support the natural strength and beauty of your hair, skin, and nails. So, eating enough protein can make a big difference in maintaining their health.
3. Increased Appetite and Calorie Intake
Feeling extra hungry or craving sweets? That could be your body’s way of telling you it needs more protein. When you don’t get enough, your body increases hunger, often making you crave sugary foods. Eating enough protein helps you feel full longer, reducing cravings and preventing overeating. But if your diet lacks protein, you might find yourself feeling hungrier and eating more calories than usual
4. Fragile Bones
Protein plays a crucial role in keeping your bones strong and dense. It helps build and maintain bone mass, making them less likely to break. If you don’t get enough protein, your bones may become weaker over time, increasing the chances of fractures, especially as you age. Additionally, low protein intake can affect muscle strength, which may lead to a higher risk of falls and injuries.
5. Slow Healing Injuries
If your cuts, scrapes, or injuries are taking longer than usual to heal, it might be because your body isn’t getting enough protein. Protein is a key nutrient that helps repair damaged tissues and speeds up recovery, especially after sports injuries. Eating enough protein every day gives your body the strength it needs to heal properly and reduce the risk of complications. Without enough protein, wounds may stay open longer, making them more vulnerable to infections. Including protein-rich foods like lean meats, eggs, beans, and dairy in your diet can support faster healing and overall health.
6. Weakened Immune System
Protein is essential for keeping your immune system strong and helping your body fight off infections. If you don’t get enough of the amino acids found in protein, your immune system may weaken, making you more likely to get sick. Research suggests that eating enough protein, especially whey protein, can help boost your body’s defenses and keep illnesses at bay. Whey protein seems to increase the production of glutathione, an important antioxidant that helps protect your cells and supports immune function.
For adults, a good rule of thumb is to consume about 0.6 grams of protein per kilogram of body weight daily. Different foods contain varying amounts of protein, with some of the best sources being meat, fish, eggs, milk, cheese, nuts, and beans.
While protein is important, it’s also essential to eat a diet that includes carbohydrates, fats, vitamins, and minerals to maintain overall health.