A sluggish metabolism. Poor concentration and trouble learning. Moodiness and mood swings. Muscle, bone, and joint pain.
Besides muscle and joint aches, which we commonly know of, here are a few other ways in which your body signals it is not getting enough protein: You are constantly tired: If your are cramping, feeling weak and sore regularly, your body might need more protein.
Whether you eat a plant-based diet or include animal products in your meals, the best way to get enough amino acids is to emphasize foods in your diet like meat, dairy, eggs, fish, yogurt, beans, nuts, seeds and whole grains. Aim to eat about 0.4 to 0.5 grams of protein for every pound of body weight.
Kwashiorkor is a type of malnutrition characterized by severe protein deficiency. It causes fluid retention and a swollen, distended abdomen. Kwashiorkor most commonly affects children, particularly in developing countries with high levels of poverty and food insecurity.
A blood test can reveal whether a person has enough protein in the body. A doctor can perform a set of blood tests known as a total protein, albumin, and albumin/globulin (A/G) ratio. Albumin and globulin are two proteins that the liver produces.
Dairy. Dairy contains a high level of protein casein. This type of protein triggers inflammation and pain in the joints, and may even contribute to irritation around the joints.
When vitamin D levels are low and the body isn't able to properly absorb calcium and phosphorus, there is an increased risk of bone pain, bone fractures, muscle pain and muscle weakness. In older adults, severe vitamin D deficiency (levels less than 10 ng/mL) may also contribute to an increased risk of falls.
The maximum rate that a fast absorbing protein like whey can be absorbed is about 8-10 grams per hour. That means you need to space out your protein intake throughout the entire day — you won't be able to eat and properly absorb your daily requirement for protein in just one sitting.
Animal-based foods (meat, poultry, fish, eggs, and dairy foods) tend to be good sources of complete protein, while plant-based foods (fruits, vegetables, grains, nuts, and seeds) often lack one or more essential amino acid.
According to the Dietary Reference Intake report for macronutrients, a sedentary adult should consume 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. That means that the average sedentary man should eat about 56 grams of protein per day, and the average woman should eat about 46 grams.
Management and Treatment
If your provider finds you have protein S deficiency but haven't had a blood clot, you are unlikely to require treatment except under certain circumstances. Anticoagulants in common use include heparin, warfarin, rivaroxaban, apixaban and dabigatran.
If your total protein level is low, you may have a liver or kidney problem, or it may be that protein isn't being digested or absorbed properly. A high total protein level could indicate dehydration or a certain type of cancer, such as multiple myeloma, that causes protein to accumulate abnormally.
“Without enough protein we are also at risk of fatigue which can lead to poor performance and low energy during training.”
A health care professional will take a blood sample from a vein in your arm, using a small needle. After the needle is inserted, a small amount of blood will be collected into a test tube or vial. You may feel a little sting when the needle goes in or out. This usually takes less than five minutes.
High protein foods include lean chicken, lean pork, fish, lean beef, tofu, beans, lentils, low-fat yogurt, milk, cheese, seeds, nuts, and eggs.