5 Signs You Are Not Getting Enough Protein

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5 Signs You’re Not Getting Enough Protein

Protein…..The king of Macros

How much is enough?

How do you know you’re getting enough?

Is there a such thing as too much?


Believe me… we could sit here all day and go through the many many questions there are regarding proper protein quantities. If you know me… and you’ve ever come up to me and asked: “how much protein should I be getting each day?”.. My answer was undoubtedly “It depends”.


Every BODY is different. Our daily activities, body composition, muscle mass, exercise effort, etc are all different. Which is why “its depends” is the answer to how much protein each of us should be having. To help me figure out if my client is having enough protein I like to start by asking if they having any of the following issues:

Here are 5 (there are more) signs you MAY not be getting enough protein:

  1. I’M SO SORE - if you are extremely sore, especially for an extended period of time (3-4 days post workout). Then it’s a common sign of not enough protein. You may not know this but exercise actually BREAKS THE MUSCLE DOWN. Protein is the building block for your muscles (as well as for all cells in your body). So in order to repair that broken down muscle so it can get stronger and bigger.. maybe try increasing your protein a bit.

  2. HAIR, SKIN, and NAILS… OH MY! - remember a couple lines ago when I said that protein is the building block for all cells in your body? If not go ahead and look back, I’ll wait…. Ok good. All my ladies in the room (and men who care about their skins appearance) I’m sure you’ve heard of COLLAGEN. Well this is a particular protein found in connective tissue (aka skin) and is needed to keep the skin elastic, clear, firm, etc. Same goes for your hair and nails, if you don’t have enough protein.. they become brittle and weak, splitting and cracking.

  3. CRAVINGS! - Have you ever heard the saying that if you hungry, drink a glass of water because you might just be thirsty. The body sometimes gets it wires crossed and thus it might send you signals that you’re hungry when really your dehydrated. A similar thing can happen when you are deficit of protein. The body might mislead you into thinking you really want that ice cream cone, or a donut, or the entire bag of kettle corn.. when really its low on the nutrients found in protein. So the next time you’ve got a crazy craving, try instead a glass of water a good source of protein and see how you feel after. :)

  4. THIS COLD IS LASTING FOREVER! - protein is a building block for antibodies. Those feisty little guys that fight off viruses and bacteria that are constantly trying to invade our precious bodies. If you feel like you are consistently coming down with something or not feeling well, it could be a sign of improper protein. **** always always consult a doctor when you are sick

  5. MOOD CHANGES - your brain is a super charged genius computer that is operated by chemicals called neurotransmitters. Guess what they are made of? PROTEINS! If you aren’t getting enough protein in your diet, you’re not supporting your brain with enough workers to keep it working at its best. This could in turn start to affect the levels or necessary hormones in the brain that help you function optimally (dopamine and serotonin). Which can result in you having brain fog, feeling down.. etc.

Now I want to make something very clear…. Especially with regards to #4 and #5.  Anytime you are sick, ill, depressed, or having any other kind of disease or mood related concern, you should ALWAYS consult your doctor. They are the medical professionals, we are fitness professionals. Our goal is to HELP you feel the very best you can (along side your doctor) by making sure you MOVE WELL (exercise) and FUEL WELL (eat healthy foods!). 

If you want to learn more about protein (like what foods are good sources, signs you’re getting too much, how to balance out your protein with other foods, etc) then please reach out to a coach so they can help you navigate.



Coaches CornerSammie Terbrack