5 Signs Your Body Needs More Protein

Proteins are the building blocks of our bodies. They play a vital role in muscle building, tissue repair, hormone production, and maintaining a strong immune system. Yet, many people don't consume enough protein daily, especially those who engage in regular physical activity.

Your body sends you signals when it's lacking protein. Learn to recognize them so you can adjust your diet and optimize your performance.

1. Persistent Fatigue and Muscle Weakness

If you constantly feel exhausted despite getting enough sleep, your protein intake may be insufficient. Protein provides stable and sustained energy, unlike carbohydrates, which cause energy spikes followed by sharp drops.

Signs to watch for:

• Difficulty finishing your training sessions
• Feeling of weakness during usual exercise
• Slow recovery after exertion
• Lack of stamina throughout the day

Muscles need a constant supply of amino acids to function properly. Without it, your body may start breaking down its own muscle mass to obtain the protein it needs, creating a vicious cycle of fatigue and strength loss.

2. Muscle Mass Loss Despite Training

Are you training regularly but seeing no progress, or even regression? This is one of the clearest indicators of a protein deficiency. To build and maintain muscle, your body needs approximately 1.6 to 2.2 grams of protein per kilogram of body weight if you are active.

What happens in your body: When protein intake is insufficient, the body enters a catabolic state. It draws on muscle reserves to obtain the essential amino acids needed for vital functions. As a result, your muscles waste away even if you train hard.

Nutremys Solution: Supplementing with quality protein after training can fill this gap and maximize muscle protein synthesis.

3. Fragile Hair, Brittle Nails and Dull Skin

Beauty comes from within, and it starts with proper nutrition. Your hair, nails, and skin are made up primarily of keratin, a structural protein. A protein deficiency quickly manifests as:

• Excessive hair loss
• Dull and brittle hair
• Nails that split or break easily
• Dry skin and slow wound healing
• Premature appearance of wrinkles

These symptoms appear because the body prioritizes vital organs. Hair, nails, and skin are considered less essential and therefore receive fewer nutrients in case of deficiency.

4. Constant Hunger and Sugar Cravings

Protein is the most satiating macronutrient. It increases the production of satiety hormones and reduces the production of ghrelin, the hunger hormone. If you are constantly hungry several hours after eating, your meals may be lacking in protein.

The trap of simple carbohydrates: Without enough protein, you'll tend to turn to foods high in simple sugars, which cause blood sugar spikes followed by sharp drops. This cycle creates constant cravings and can lead to weight gain.

Helpful tip: Add a source of protein to every meal and snack. A protein shake between meals can stabilize your blood sugar and reduce sugar cravings.

5. Weakened Immune System

Do you catch every cold that comes along? Do your wounds take a long time to heal? Proteins are crucial for the immune system. Antibodies, which fight infections, are themselves proteins.

Signs of a weakened immune system:

• Frequent infections (colds, flu)
• Slow healing of cuts and grazes
• Increased susceptibility to diseases
• Chronic fatigue linked to repeated infections

Insufficient protein intake compromises your body's ability to produce enough antibodies and white blood cells to defend you against pathogens.

How Much Protein Do You Really Need?

Your needs will vary depending on your activity level:

• Sedentary person: 0.8 g per kg of body weight
• Moderate activity: 1.2-1.4 g per kg
• Regular athlete: 1.6-2.0 g per kg
• Strength/bodybuilding athlete: 2.0-2.2 g per kg

For example, an active person weighing 70 kg should aim for between 112 and 140 grams of protein per day.

How to Fill the Deficiency with Nutremys

At Nutremys, we understand that it's not always easy to reach your protein goals through diet alone. That's why we offer high-quality supplementation solutions:

Whey Protein: Fast absorption, ideal post-workout. Casein: Slow release, perfect before bed. Plant-based proteins: Complete alternative for vegetarians and vegans.

Conclusion: Listen to your body

The signs of protein deficiency are often subtle at first but can have significant consequences for your performance, health, and overall well-being. If you recognize several of these symptoms, it's time to assess your protein intake and consider appropriate supplementation.

At Nutremys, we are here to support you on your nutritional journey with quality products and personalized advice.