\n<\/p>\n
Worried you\u2019re not getting enough protein<\/a>? For years, I wasn\u2019t. In fact, I avoided protein like the plague. I thought that if I ate too much protein and worked out, I would become bulky. It also didn\u2019t help that I grew up in the 2000s, when cereal and granola bars were considered \u201chealth foods.\u201d If you felt hungry in the middle of the morning, you\u2019d likely be told to eat a bowl of Special K. Problem solved!<\/p>\n It\u2019s no wonder, then, that I had a bad relationship with food<\/a>\u2014I ate little more for breakfast than a bowl of fruit. I had cravings all the time, felt exhausted, and experienced mental lapses. And, for the record, my muscles were basically non-existent.<\/p>\n Of course, I\u2019m not alone\u2014many people don\u2019t consume enough protein, omitting it from their first, second, and even third meals of the day. These days, however, we are much more attuned to the fact that getting adequate protein is not just necessary\u2014it\u2019s vital for women as we age. It\u2019s also especially important to have in the morning. Studies<\/a> show that eating at least 30 grams (g) of protein for breakfast<\/a> can prevent fatigue and cravings between meals. \u201cEggs, Greek yogurt, or rich protein sources such as salmon, mackerel, and tuna help control appetite throughout the day while supporting a faster metabolism, reducing inflammation<\/a>, and improving cognitive function,\u201d explains nutritionist and biologist Anastasiia Kaliga<\/a> of the holistic wellness app Luvly<\/a>.<\/p>\n When I finally realized that I wasn\u2019t getting enough protein for my body to function properly, it was because my menstrual cycle<\/a> had become irregular. (Turns out protein is important for hormones, too.)<\/p>\n Missing periods, experts say, is just one sign you may not be getting enough protein. Other symptoms? Swelling in the hands and feet, getting sick frequently, feeling depressed<\/a>, or having wounds that are slow to heal. Below, nutritionists share a few more signs that you may not getting enough protein.<\/p>\n Fatigue<\/p>\n \u201cIn extreme cases, you can be tired and lack energy,\u201d explains nutritionist Mariana P\u00e9rez-Trejo Soltwedel<\/a>. \u201cAfter all, consuming balanced meals\u2014including protein\u2014is key to keeping the immune system functioning and for regulating your hormones.\u201d<\/p>\n This is because \u201cundernutrition may result in weight loss and nutritional deficiencies leading to fatigue<\/a> by means of \u2018lack of energy,\u2019\u201d notes a 2020 scientific overview<\/a> that looked at nutritional status as a mediator for fatigue. \u201cWhen protein and energy intakes fail to meet individuals need, body stores are catabolized to provide energy, leading to the depletion of body fat and muscle with consequent symptoms such as fatigue or tiredness.\u201d<\/p>\n Another study<\/a> examining the relationship between fatigue and protein found that \u201chigher protein intake is independently associated with a lower risk of moderate and severe fatigue.\u201d<\/p>\n Loss of muscle mass<\/p>\n \u201cProtein is important for joints, muscle recovery<\/a>, and muscle building. It also helps you maintain muscle mass<\/a> in the long term,\u201d explains P\u00e9rez-Trejo Soltwedel. \u201cIt\u2019s especially important if you have intense exercise sessions\u2014there\u2019s no use doing anabolic or strength training and then not feeding your muscles.\u201d<\/p>\n To that end, eating ample protein can also help you achieve better results from your workouts. \u201cYou can be doing hours of exercise and not notice a change in your body or even gain muscle mass<\/a>, if you\u2019re not eating enough protein,\u201d P\u00e9rez-Trejo Soltwedel says. And if you don\u2019t exercise frequently? \u201cThat\u2019s even worse,\u201d she says. \u201cYou won\u2019t be able to maintain the muscle mass you do have.\u201d<\/p>\n<\/div>\nWhat are the signs you\u2019re not getting enough protein?<\/h2>\n