Feeling tired, struggling to focus, or noticing slower recovery after workouts? These could be signs your body isn’t getting enough protein—a critical nutrient your body relies on for energy, muscle repair, immune function, and more.
Despite its importance, nearly 50% of adults over age 51 fail to meet daily protein recommendations. The good news? With the right adjustments, you can reverse the effects of a protein deficiency.
How much protein do you need? Experts recommend consuming 1.25 to 1.75 grams of protein per kilogram of body weight daily (or 0.57 to 0.80 grams per pound). This ensures you maximize protein’s benefits without overhauling your entire diet.
Want an easy, delicious protein boost? Try Tong Jerky’s Beef Jerky, with 20 grams of protein per bag—perfect for busy lifestyles.
Here are the 11 most common symptoms of low protein and how to address them:
1. Slow Wound Healing
Protein is vital for producing collagen, the structural protein that repairs skin and connective tissues. Without enough protein, your body struggles to generate new cells, leading to slower healing.
This doesn’t just apply to cuts—it affects muscle injuries, bone fractures, and even chronic wounds like ulcers. Ensuring adequate protein intake can speed up recovery and reduce complications.
2. Digestive Troubles
Bloating, gas, and indigestion could mean your body lacks the protein needed to produce digestive enzymes. These enzymes are crucial for breaking down food and absorbing nutrients.
Long-term protein deficiency can lead to poor digestion, weakened immunity, and persistent fatigue—issues that compound over time.
3. Mood Swings
Protein is essential for producing serotonin and dopamine, neurotransmitters that regulate mood. Low protein levels can result in irritability, anxiety, or even depressive feelings.
Protein also stabilizes blood sugar, preventing mood swings caused by fluctuating glucose levels. If you’ve been feeling out of sorts lately, your protein intake might be worth revisiting.
4. Weak Hair and Nails
Hair and nails are primarily made of keratin, a protein. Without enough in your diet, they may become brittle, thin, or prone to breakage.
A 2019 study found that insufficient protein intake can lead to hair loss, acne, and premature aging. The same goes for nails—they may crack, develop ridges, or lose their smooth texture when protein is low.
5. Persistent Hunger
Protein helps you feel full longer by slowing digestion and stabilizing blood sugar levels. Without it, you’re more likely to experience cravings for carb-heavy snacks, which can lead to overeating and weight gain.
Snack smarter: high-protein options like Tong Jerky can keep hunger at bay while supporting a balanced diet.
6. Unexplained Swelling
Edema, or swelling in the hands, feet, or abdomen, could signal a lack of protein. This happens when protein levels drop, affecting blood vessel integrity and causing fluid retention.
While swelling has other potential causes, persistent symptoms warrant a closer look at your diet—and possibly a doctor’s advice.
7. Muscle Loss
Protein is the building block of muscle. When your intake is low, your body may break down existing muscle tissue for its protein needs, leading to muscle wasting and weakness.
This not only affects your strength but also makes physical activities more challenging. Regular protein intake helps preserve and rebuild muscle tissue.
8. Constant Fatigue
Protein fuels enzyme production and cellular energy processes. Without it, your cells can’t produce enough ATP, the energy currency of the body, leading to exhaustion.
Combine this with blood sugar swings from a protein-deficient diet, and it’s no wonder you’re feeling drained.
9. Frequent Illness
Protein powers your immune system by helping produce antibodies and white blood cells. Without it, your body struggles to defend against infections, leaving you vulnerable to colds and other illnesses.
Regular protein intake strengthens immunity, keeping you healthier year-round.
10. Bone Weakness
Protein plays a key role in maintaining bone density by supporting collagen production in the bone matrix. Without it, bones become fragile, increasing the risk of fractures, especially in older adults.
Studies show that adequate protein consumption slows bone loss and supports skeletal health—particularly animal-based proteins like Tong Jerky.
11. Poor Sleep Quality
Protein provides tryptophan, an amino acid used to produce serotonin and melatonin—key players in your sleep cycle. Without enough protein, you might struggle with falling or staying asleep.
While protein can’t replace a good night’s rest, incorporating it into your diet supports better overall sleep quality.
The Bottom Line
Protein isn’t just for athletes or bodybuilders—it’s a cornerstone of health for everyone. From boosting your immune system to improving focus and energy, getting enough protein ensures your body operates at its best.
Make protein a priority in your diet with Tong Jerky’s high-protein, low-sugar snacks. Packed with flavor and nutrients, they’re the perfect solution to support your health, one delicious bite at a time.
