What you eat is important, but how much you eat is just as important. That’s the case with protein, the superstar macronutrient that’s getting a lot of hype for its many benefits.
In addition to keeping you feeling fuller for longer, proteins support immune function, cellular function, and tissue repair. They are also responsible for providing energy and transporting nutrients to their destinations in the body.
Given the recent popularity of high-protein diets, you may be wondering if you are eating enough or if you are protein deficient.
While protein needs can vary depending on age, lifestyle, health conditions and medical conditions, the general recommended daily intake of protein is 0.8 grams of protein per kilogram of body weight, or 0.36 grams of protein per pound of body weight—“which is pretty low,” says Natalie Rizzo, a registered dietitian and nutrition editor at TODAY.com.
“That’s the minimum amount a person needs daily, and most people have no problem reaching or exceeding that amount,” she explains. “But protein needs can vary depending on size, activity level, and health goals. Some people who exercise frequently or don’t eat animal products may not get enough protein. But in general, most people get enough.”
There are some telltale signs of excessive protein consumption that you probably won’t miss, like kidney stones. But the signs that you’re not getting enough protein are quite different. Here’s everything you need to know about the signs of protein deficiency and expert-recommended treatments.
What is protein deficiency?
“Protein is an essential macronutrient that the body needs and uses in large amounts,” Kristen Smith, a nutritionist and spokesperson for the Academy of Nutrition and Dietetics, tells TODAY.com. Too little protein intake affects the immune system, growth and development, cellular function, and tissue and muscle health.
A protein deficiency is more complex than not meeting your protein goals for a day or two. To see the effects of a protein deficiency, Smith says, you would have to “not consume enough protein to meet your body’s needs over an extended period of time.”
This period depends on your individual protein needs, which vary depending on physical activity, age and health status, Smith says. Athletes and pregnant women, for example, need more protein. And people with kidney disease or certain genetic metabolic disorders should limit their protein intake. So the amount of protein that causes a deficiency in one person may be more than enough for another.
What causes protein deficiency?
Typically, a protein deficiency is simply due to not consuming enough protein, but certain circumstances can also affect your protein storage and absorption.
“Most people can easily consume enough protein to meet their body’s needs,” says Smith. “But some groups of people who have difficulty meeting their protein needs include the elderly, cancer patients, or people who have had gastric sleeve surgery.”
Rizzo adds, “Some vegans may not consume enough protein, although this is not always the case. Some medical conditions can make you susceptible to protein deficiency, such as celiac disease, cirrhosis of the liver and chronic kidney disease,” because they can cause protein malabsorption.
What are the symptoms of protein deficiency?
If you’re not meeting your protein needs, your body may not be sending you warning signals that you’re heading toward a deficiency. “Sometimes you don’t notice the signs or symptoms of protein deficiency until you’re already deficient,” Smith explains.
Since a protein deficiency is usually reversible, it is worth knowing the symptoms in order to be able to remedy the problem as quickly as possible.
Signs of protein deficiency include:
How do you treat a protein deficiency?
The easiest way to fix your protein deficiency is to eat enough protein. If you suspect you’re not getting or retaining enough protein due to a medical condition, Smith recommends working with a doctor or dietitian to determine your protein needs and create a plan to ensure you’re eating enough.
If you’re struggling to get enough protein, Smith recommends incorporating protein-rich foods into your diet – ideally every meal and snack – including chicken, turkey, salmon, tuna, eggs, dairy and nuts. “If you’re not a fan of a lot of protein-rich foods or you’re experiencing a lack of appetite, consider supplementing a meal with a pre-made shake or protein powder.”
Looking for vegetarian protein options? Opt for tempeh, tofu, cottage cheese, black beans, chickpeas, peanut butter, and chia seeds. Including a wide variety of vegan or vegetarian protein sources in your diet can help ensure you’re getting enough amino acids – the building blocks of protein.
This article was originally published on TODAY.com.
