Protein is an essential component of your diet that cannot be compromised. It is a nutrient that should not be neglected or allowed to vary based on the contents of your refrigerator. Protein plays a crucial role in muscle recovery, immune function, bone health, and overall well-being. Although tracking your meals can help you identify low protein consumption, your body also provides signals when your protein intake is insufficient.

On March 2, nutritionist Jess Bippen utilized Instagram to highlight several common indicators that suggest you may not be consuming enough protein.

What are the signs of low protein intake?

When you are not meeting your protein requirements, it can negatively impact your overall health, as protein plays a crucial role in your well-being, affecting everything from your skin and hair to your bone health. Although you may not notice it right away, your body sends subtle cues indicating that you are lacking sufficient protein.

Jess shared these signs:

• Cravings
• Fatigue or brain fog
• Brittle hair and nails
• Increased anxiety
• Hunger after meals
• Difficulty losing weight
• Difficulty building muscle while weight training
• Thinning skin
• Getting sick often
• Prone to stress fractures
• Fluid retention

What should be your meal-wise daily protein intake?

Jess recommended at least 100 grams of protein every day. She distributed the protein quantity across all the meals of the entire day.

Jesse shares three examples of how you can divide your protein:

Example 1

• Breakfast: 30 grams
• Lunch: 30 grams
• Snack: 10 grams
• Dinner: 30 grams

Example 2

• Breakfast: 20 grams
• Snack: 10 grams
• Lunch: 30 grams
• Snack: 10 grams
• Dinner: 30 grams

Example 3

• Breakfast: 30 grams
• Lunch: 40 grams
• Dinner: 30 grams

Read Also: Festive Fasting? Try These 6 High-Protein Navratri Delights

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