Proteins are not just a fitness industry trend. They have always been present in traditional diets in eggs, legumes, dairy products, beans, meat on Sundays... The problem with modern nutrition is that it has become fast, soft, and is often made up mainly of carbohydrates and fats, while protein remains in the background.
What exactly are proteins?
Proteins are the building blocks of the body. Muscles, skin, hair, nails, as well as enzymes and immune cells are made up of them. If we compare it to building a house: proteins are the bricks without which the walls don’t stand.
Amino acids are small molecules that make up proteins. Some amino acids the body can make itself, others it cannot. Those we must get from food. That’s why it’s important not just how much protein you eat, but also where it comes from.
The general recommendation is that an adult needs about 0.8 grams of protein per kilogram of body weight. That means a person weighing 70 kg needs about 56 grams of protein per day.
In practice, this is not a lot. One serving of chicken breast contains about 30 grams of protein. Two eggs contain about 12 grams, and a cup of cooked beans or lentils contains between 15 and 18 grams.
But here a key detail appears: most people consume protein unevenly. Almost none in the morning, a little during the day, and most in the evening. But the body needs protein all day, not just in the evening.
Why we need more protein as we age
After age 40, the body slowly starts to lose muscle mass. This is called natural muscle aging. That means without enough protein and movement, muscles gradually weaken. Research from 2025 shows that older adults with slightly higher protein intake can slow down muscle strength loss by 20 - 30%.
The same goes for pregnant women, breastfeeding mothers, and very physically active people. They all need more protein because their bodies use it up faster.
Severe protein deficiency is rare in Europe, but mild and long-term deficiency is much more common than we think. The body does not shut down, but starts to conserve. And it saves where it’s not essential for survival—hair, skin, muscles, mood.
These are the signs we often attribute to stress, age, or poor sleep, but in reality, it can simply be a nutritional imbalance.
Swollen ankles and legs – when the body retains water
If you notice that your legs swell in the evening, it might be a sign your body lacks protein. In the body, there’s a protein called albumin that makes sure fluids stay where they should—in the blood vessels.
If there isn’t enough protein, fluid starts to accumulate in the tissues. This first appears in the ankles, feet, and sometimes the abdomen. Although there can be other causes, persistent swelling is always a sign that it’s worth looking at your diet.
Mood swings and hunger with irritability
Have you ever noticed you get irritable when you’re hungry? People jokingly call this “hangry.” But there’s a real reason for it.
The brain needs substances like serotonin and dopamine for good mood. These are neurotransmitters, meaning chemical messengers in the brain. They are made from amino acids that we get from protein. However, if there’s not enough protein, the brain has a harder time maintaining stable mood. Research from 2021 showed that people with low protein intake more often report irritability and poor focus.
Hair, nails, and skin – early indicators of deficiency
Hair and nails are made of a protein called keratin. If the body lacks protein, it will prioritize the heart, lungs, and muscles over hair. That’s why, in prolonged deficiency, you notice:
- thinning hair,
- brittle nails,
- dry, dull skin.
Slow wound healing – a silent sign
If scratches, cuts, or bruises heal more slowly than they used to, it’s a sign your body lacks building materials. Proteins are essential for tissue repair. Research from 2020 showed that people with low protein intake heal minor wounds up to 30% more slowly.
Sore muscles and constant fatigue
Muscles aren’t just for movement; they’re also a reservoir for energy. If there’s not enough protein, the body starts breaking down muscle instead of rebuilding it. The results are:
- frequent fatigue,
- aching muscles without clear reason,
- lower physical performance.
Constant hunger and craving for sweets
If you’re often hungry, even soon after a meal, it might be a sign your meal didn’t contain enough protein. Protein slows down digestion and helps maintain stable blood sugar.
When there’s no protein, blood sugar rises quickly and then falls quickly. Then the body craves quick energy – sweets. Research from 2023 showed that people with higher protein intake crave sweets less.
Frequent illness – when defense weakens
Proteins are key for the immune system. The immune system is the body’s defense system fighting viruses and bacteria. Without enough protein, your body has a harder time producing antibodies. This means you get sick more often and recovery takes longer. Studies from 2020 to 2025 confirm that a balanced diet with enough protein reduces the frequency of infections.
What folk wisdom says
Traditional diets have always been based on filling meals. Bean soups, eggs, cottage cheese, milk, legumes. Sweets were an addition, not the foundation. Today, it’s often the reverse. And the body feels this.
But the solution isn’t always protein powders. The solution is making sure every meal contains at least one source of protein. An egg, a handful of legumes, yogurt, some nuts. Not a lot is needed; regularity matters. Research from 2025 shows that people who spread their protein intake evenly throughout the day reported:
- more energy,
- less hunger,
- better mood.
Remember: protein is not a luxury, but a basic food. And when you give your body what it needs, it will thank you faster than you expect.
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