Although it may seem that protein is reserved for athletes and those who want to gain muscle mass, it is in fact indispensable for everyone among us. A lack of protein can lead to many problems that you might not immediately connect to diet. Below, we will explore five signs that may indicate your body is craving more protein.

1. Constant craving for sweets
   Have you ever wondered why you're tempted by sweets soon after a meal? One of the reasons may be a lack of protein in your diet. Protein helps to balance blood sugar levels, which means that with adequate protein intake, glucose levels remain stable, reducing the need for quick sources of energy, such as sweets. When there's a lack of protein, the body seeks quick solutions – and sugar is one of them. Research shows that insufficient protein intake can lead to more frequent cravings for sweets, as the body looks for a way to rapidly increase energy.
   
   
2. Difficulty concentrating and mental fog
   Do you find it hard to focus, your mind wanders, and you feel mentally exhausted? Protein is essential for the production of neurotransmitters such as dopamine and serotonin, which affect mood, concentration, and overall mental clarity. Lack of protein can lead to reduced production of these important chemicals in the brain, which may appear as difficulties with concentration, irritability, and even depressive moods.
   
   
3. Hair loss and brittle nails
   Hair and nails are primarily made of keratin, which is a type of protein. When the body doesn't get enough protein, it begins to conserve available resources, which means that the production of keratin may decrease. As a result, you may notice your hair becoming thinner, more fragile, or even falling out. Similarly, your nails may begin to break, become brittle, or grow more slowly.
   
   
4. Reduced muscle mass and feeling weak
   Proteins are the building blocks of muscles. If you don't consume enough, the body begins to break down muscle mass to get the necessary amino acids for other vital functions. This can lead to decreased muscle mass, a feeling of weakness, and reduced endurance. Especially in older adults, maintaining muscle mass is key for preventing falls and preserving mobility.
   
   
5. More frequent illnesses and slower wound healing
   Proteins play a key role in the functioning of the immune system. They are a component of antibodies, enzymes, and other immune cells that help the body fight off infections. Lack of protein can weaken the immune response, making you more susceptible to colds, infections, and slower wound healing.

How much protein do you need?

The recommended daily amount of protein for an average adult is about 0.8 grams per kilogram of body weight. This means that a person weighing 70 kilograms needs approximately 56 grams of protein per day. However, these needs may increase for physically active individuals, pregnant women, breastfeeding mothers, and older adults.

How to ensure adequate protein intake?

Protein is found in many foods of both animal and plant origin. Excellent sources of protein include:

• Meat (chicken, beef, pork)
  
• Fish and seafood
  
• Eggs
  
• Dairy products (milk, yogurt, cheese)
  
• Legumes (beans, lentils, chickpeas)
  
• Nuts and seeds
  
• Whole grains

For those who follow a vegetarian or vegan diet, it is important to combine different plant-based sources of protein to ensure intake of all essential amino acids.

Good to know ...

Proteins are essential for many bodily functions, from building muscles to supporting the immune system. Protein deficiency can show up in various ways, including cravings for sweets, trouble concentrating, hair loss, weakness, and more frequent illness. With a balanced diet rich in protein, you can support your health and well-being.