{"id":92610,"date":"2025-07-25T23:27:09","date_gmt":"2025-07-25T23:27:09","guid":{"rendered":"https:\/\/www.europesays.com\/us\/92610\/"},"modified":"2025-07-25T23:27:09","modified_gmt":"2025-07-25T23:27:09","slug":"these-5-red-flags-mean-you-need-to-eat-more-protein-according-to-experts","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/us\/92610\/","title":{"rendered":"These 5 red flags mean you need to eat more protein, according to experts"},"content":{"rendered":"

Protein<\/a> has always been important, but it’s especially hot right now, and for good reason. It’s not just an essential macronutrient, but also the building blocks for muscle strength, metabolism, and so much more. Talk to almost any expert, and they’ll agree.<\/p>\n

‘Protein is an essential nutrient for so many bodily processes,’ says Jessica Cording, RD, CDN, author of The Little Book of Game-Changers<\/a>. ‘It nurtures hair<\/a>, skin<\/a>, and nail<\/a> health, builds and maintains tissues like muscles, supports connective tissue, and helps us feel full \u2013 and that\u2019s just scratching the surface.’<\/p>\n

There are, however, a *lot* of opinions out there on how much protein you should be getting each day. Your favourite fitness influencer may tout one number while your health-minded best friend tells you something else. The truth is, everyone\u2019s needs are slightly different. And if you’re super active, that influences your number too. <\/p>\n

Generally, most people require about 25 to 30 grams of protein per meal. It\u2019s a good idea to spread it out throughout the day, too, says Keri Gans, RDN, author of The Small Change Diet<\/a>. Most people tend to pack in the protein at dinnertime, but in reality, you can (and should) eat it all day long because your body doesn\u2019t store protein. It breaks the macronutrient down into amino acids, which are used to build and repair tissues or to be used as fuel, so you need to keep the protein intake coming. <\/p>\n

Even knowing the general guideposts for protein intake, it can be hard to tell if it’s the right number for you. You might find yourself wondering if you’re hitting the gold standard on your protein intake or falling short. <\/p>\n

Ahead, experts break down the major signs that you might need more of this macronutrient in your life. <\/p>\n

Meet the experts<\/strong>: Jessica Cording, RD, CDN, is author of The Little Book of Game-Changers; Keri Gans, RDN, is author of The Small Change Diet<\/a>; Gary Goldenberg, MD, is assistant clinical professor of dermatology at Icahn School of Medicine at Mount Sinai Hospital.<\/p>\n

1) You\u2019re always hungry<\/strong><\/p>\n

Say you just ate a meal, but you feel like you need a snack already. Cording says this is one of the most common signs that you’re not having enough protein. Protein helps you to feel full, and if you’re not getting enough, you may end up hungry again pretty soon after you eat. <\/p>\n

‘If someone is constantly hungry, I\u2019m always going to check to make sure they have enough protein,’ Cording says. <\/p>\n

2) Your cuts and scrapes take a while to heal<\/strong><\/p>\n

Protein is essential for wound-healing because it provides the basis for building new tissue and collagen<\/a>, which are needed for your body\u2019s repair and growth, Cording explains. ‘Sometimes when you don\u2019t eat enough protein, your body doesn\u2019t repair as well,’ she says. <\/p>\n

3) You\u2019re not building muscle<\/a><\/strong><\/p>\n

Yep, even if you’re going hard on the weights, a diet that lacks protein means you won’t really see much improvement in muscle mass. Of course, you won\u2019t build muscle by eating protein alone, but if you’re running into this issue, Cording says to reassess your protein. <\/p>\n

If you struggle to meet their daily protein needs within your regular meals, you can also opt for a protein powder to give yourself a little boost. Women’s Health has quite a few favourites to recommend in that department<\/a>. <\/p>\n

4) You\u2019re dealing with hair loss<\/a><\/strong><\/p>\n

Hair loss is actually pretty complicated, so it\u2019s hard to say that hair loss can automatically be chalked up to a lack of protein in your diet. But if you feel like there\u2019s no obvious reason for your hair loss, protein could be a culprit, according to Dr Gary Goldenberg<\/a>, MD, assistant clinical professor of dermatology at Icahn School of Medicine at Mount Sinai Hospital. <\/p>\n

‘Hair follicles are constantly cycling through growth (anagen), transition (catagen), and resting (telogen) phases,’ he explains. ‘Proteins are needed to support this constant turn over.’ If you don\u2019t have enough protein, new healthy anagen follicles can\u2019t be produced \u2013 and you can end up losing hair, Dr Goldenberg says. <\/p>\n

Of course, upping your protein intake isn’t always a magic solution. ‘While in most [people] this process can be repaired by an increase in protein intake, in some patients it can become chronic and long term,’ he says. <\/p>\n

5) Your nails are brittle<\/strong><\/p>\n

Nails are mostly made of keratin, which is a form of protein. When there\u2019s not enough protein in your diet, you can\u2019t make and produce enough keratin, leading to brittle nails, Goldenberg says. Cue the dry and fragile nails. <\/p>\n

Of course, calcium<\/a>, vitamin C, biotin (vitamin B7), and vitamin E are key players here, too. So, you should try to incorporate foods such as nuts<\/a>, vegetables, and eggs<\/a> into your diet, to reap all the benefits of these key vitamins.<\/p>\n

How to get enough protein in your life<\/strong><\/p>\n

Trying to eat 25 to 30 grams of protein at every meal can feel a little overwhelming. That\u2019s why Cording recommends starting small if you suspect you\u2019re not having enough of the macronutrient right now. ‘Increase it in an approachable way,’ she says. ‘That might mean having a slightly larger portion of Greek yoghurt<\/a>, adding cottage cheese<\/a> to your scrambled eggs, or adding a scoop of collagen powder<\/a> to your coffee. That can add up.’<\/p>\n

Supplementing your diet with a protein powder shake can help. Gans recommends starting your day with protein to kick things off the right way. ‘Don’t skimp on protein at breakfast,’ she says. ‘Include good protein sources such eggs, cottage cheese, Greek yoghurt, tofu, or smoked salmon.’<\/p>\n

Women’s Health also has all kinds of protein-packed recipes<\/a> for you to peruse. And remember, you can always ask your doctor or nutritionist (if you have one) what they recommend if you’re stumped.<\/p>\n

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