Although proteins may seem reserved for athletes and those looking to gain muscle mass, they are actually essential for all of us. A lack of protein can lead to various issues that may not be immediately associated with diet. In the following, 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 quickly crave sweets again after a meal? One of the reasons could be a lack of protein in your diet. Proteins help regulate blood sugar levels, meaning that with sufficient protein intake, glucose levels remain stable, reducing the need for quick sources of energy like sweets. However, when there is a lack of proteins, the body seeks quick solutions – and sugar is one of them. Research shows that inadequate protein intake can lead to more frequent cravings for sweets as the body looks for a way to quickly increase energy.
   
   
2. Difficulty concentrating and mental fog
   Do you find it hard to concentrate, experience wandering thoughts, and feel mentally exhausted? Proteins are crucial for the production of neurotransmitters such as dopamine and serotonin, which affect mood, concentration, and overall mental clarity. A lack of proteins can lead to decreased production of these important chemicals in the brain, which can manifest as concentration difficulties, irritability, and even depressive moods.
   
   
3. Hair loss and brittle nails
   Hair and nails are primarily made up of keratin, a type of protein. When the body doesn't receive enough proteins, it starts conserving available sources, which can result in reduced keratin production. As a result, you may notice that your hair becomes thinner, more brittle, or even starts falling out. Similarly, nails may become brittle, break more easily, or grow more slowly.
   
   
4. Decreased muscle mass and feeling of weakness
   Proteins are the building blocks of muscles. If you don't consume enough, the body starts breaking down muscle mass to acquire 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 crucial for preventing falls and maintaining mobility.
   
   
5. More frequent illnesses and slower wound healing
   Proteins play a key role in the immune system's function. They are part of antibodies, enzymes, and other immune cells that help the body fight infections. A lack of proteins 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 the average adult is approximately 0.8 grams per kilogram of body weight. This means that a person weighing 70 kilograms needs about 56 grams of protein per day. However, these needs may increase in physically active individuals, pregnant women, breastfeeding mothers, and older adults.

How to ensure an adequate protein intake?

Proteins are found in many foods, both of animal and plant origin. Some 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 following a vegetarian or vegan diet, it's important to combine various plant protein sources to ensure the intake of all essential amino acids.

Good to know...

Proteins are essential for many bodily functions, from muscle building to supporting the immune system. A lack of proteins can manifest in various ways, including cravings for sweets, concentration difficulties, hair loss, weakness, and more frequent illnesses. With a balanced diet rich in proteins, you can support your health and well-being.