4 Sneaky Signs of Protein Deficiency (And What to Do About It)

Feeling tired, weak, or hangry all the time? You might be missing one major nutrient: protein. Here’s 4 signs of protein deficiency and your body is begging for more.

Let’s talk about something I seriously wish I had known sooner: I wasn’t getting enough protein. For years. And honestly? I had no idea.

According to Vogue, maybe you’ve avoided protein because you thought it was only for bodybuilders, or you just didn’t think it mattered unless you were trying to bulk up. I grew up in the era of Special K and 100-calorie snack packs—so protein wasn’t really on the radar unless it came in a chocolate-covered granola bar.

But here’s the truth: protein is essential, and not just for gym rats. Your body needs it to repair muscles, support hormones, build skin, hair, and nails—and keep you feeling full and energized.

If you’ve been feeling off lately and can’t quite figure out why, it might be time to check in on your protein intake. Here are four common signs you might be running low—and what to do about it.

1. You're Always Hungry (Even After Eating)

Ever finished a meal only to feel like raiding the pantry an hour later? Yeah… me too.

Protein helps regulate your hunger hormones and keeps you feeling full. If your meals are mostly carbs and fat with little protein, your blood sugar might spike and crash—leaving you hangry and snacking non-stop.

🛠️ Fix it: Start adding a solid protein source to every meal. Think eggs, Greek yogurt, tofu, chicken, or even plant-based protein powders in smoothies.

2. You Feel Weak or Tired All the Time

If you’re hitting that mid-afternoon slump like clockwork or struggling to finish your workouts, low protein might be playing a role. Your muscles rely on protein for repair and strength. Without enough, your body has to break down muscle tissue for energy. Yikes.

🛠️ Fix it: Add a post-workout snack with at least 15–25g of protein. Think a protein shake, cottage cheese with berries, or edamame with sea salt.

3. Your Hair, Skin, and Nails Are Struggling

Dry skin? Brittle nails? Hair falling out more than usual? These are sneaky signs your body is protein-deprived. Since protein is a key building block of keratin and collagen, low levels can mess with your glow-up goals.

🛠️ Fix it: Incorporate foods rich in protein and beauty-boosting nutrients like zinc and biotin—salmon, eggs, lentils, and even bone broth are great picks.

4. You’re Losing Muscle (Even If You Work Out)

This one hits hard—especially if you're working out consistently but feel like you're getting softer instead of stronger. Without enough protein, your body can't build or maintain muscle. It may even start breaking it down to meet other energy needs.

🛠️ Fix it: Aim for 0.8 to 1 gram of protein per pound of body weight, especially if you’re active. Spread it out throughout the day—not just one massive dinner portion.

💡 Bonus Tip: Protein Isn’t Just for Meat-Eaters

Plant-based friends, don’t stress—there are tons of great non-meat sources of protein: lentils, tempeh, seitan, tofu, quinoa, chickpeas, nuts, seeds, and protein-packed grains. You don’t have to sacrifice your values to meet your nutrition goals.

Final Thoughts: Listen to Your Body

The signs of protein deficiency can be subtle, but once you start to recognize them, it’s a total game-changer. I didn’t realize how much better I could feel until I started treating protein as a priority—not an afterthought.

You don’t have to chug shakes or eat dry chicken all day. Just get intentional about building balanced meals with a mix of protein, healthy fats, and fiber—and your body (and brain) will thank you.

Let me know in the comments if you’ve noticed any of these signs, or if you have a favorite go-to protein snack I should try. I’m always looking for new ideas!

Stay strong and well-fed,

Qui Talks