Common signs that your body is extremely low on protein include: Brittle hair and nails, often the first sign of deficiency. Feeling weak or hungry, since protein supplies energy and satisfies the appetite. Getting sick often without protein to boost the immune system.
Some common signs you should increase your protein intake include having trouble losing weight, low energy levels, poor concentration, mood problems, and wounds that are slow to heal. If you experience these symptoms, you should make an appointment with your doctor for a nutritional assessment. 1.
You can buy a simple test kit with urine testing strips at most pharmacies and drugstores. To test your urine each day, dip a urine testing strip into a fresh sample of your urine. Follow the instructions on the kit. Find the results by matching the color of the strip to the color blocks on the container.
Signs You're Not Getting Enough Protein
The "2-hour protein rule" refers to the idea that consuming protein within about two hours after exercise is crucial for muscle repair and growth, often suggesting a 20-30g serving to kickstart the recovery process, though modern science shows muscles stay receptive to protein for longer (up to 24 hours). While getting protein in this post-workout window (sometimes called the "anabolic window") is beneficial, especially if training fasted, total daily protein intake and evenly spaced meals are generally considered more important for overall muscle health, with a broader window of 4-6 hours for optimal synthesis after workouts.
General recommendations are to consume 15-30 grams of protein at each meal. Studies show that higher intakes in one sitting — more than 40 grams — are no more beneficial than consuming the recommended 15-30 grams at one time. Don't waste your money on more protein than you need.
It Actually Takes a Lot Longer Than You'd Think to Lose Muscle From Not Working Out. In other words, relax—a week or two off when you're sick or traveling isn't a dealbreaker.
What are the symptoms of low protein in blood?
4-5 ounces of meat = a large chicken breast or fish fillet, or a medium-sized steak or chop (also at least 5-10g of fat). Four ounces of meat is about the size of a deck of cards. 1 ½ cups of low-fat cottage cheese or Greek yogurt. 5-6 whole eggs.
Two eggs a day provide about 12-14 grams of high-quality protein, which is a great start but usually not enough for most adults' daily needs, typically 46-56+ grams, especially for active individuals; you'll need to add protein from other sources like whole grains, beans, Greek yogurt, or lean meats to reach your goals. Eggs are a complete protein, offering all essential amino acids, making them a very nutritious addition to meals, but combining them with other foods helps meet diverse nutrient needs.
To get 100g of protein daily, focus on prioritizing protein at every meal (aiming for 30g+ per meal) by incorporating lean meats, fish, eggs, Greek yogurt, tofu, lentils, and beans, and use protein-rich snacks like nuts, seeds, or protein powder to fill gaps, planning ahead with batch cooking for easy access.
That plan is called the 30-30-30 rule. It's a simple but catchy idea that encourages you to eat 30 grams of protein within 30 minutes of waking up and then get 30 minutes of low-intensity exercise.
Several clinical trials have found that consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.
Signs of low protein
Since nearly half of all protein in your body is stored in your muscles, a decline in muscle mass will be the most visible symptom of insufficient protein. But that's not the only red flag. Other symptoms of protein deficiency can include1: Brittle hair and nails.
Ways to Add Protein to Your Diet
Other symptoms
Generally: Animal products (such as chicken, beef or fish and dairy products) have large amounts of all of the essential amino acids and are known as high-quality protein.
A peanut butter and jelly sandwich (PB&J) adds about 33 minutes to your healthy lifespan per serving, according to a University of Michigan study that measured life expectancy impacts of over 5,850 foods using the Health Nutritional Index (HNI). This sandwich tops the list for adding time, with nuts and seeds also being highly beneficial (around 25 mins) and processed items like hot dogs subtracting time.
Protein is essential for muscle repair, immunity, and overall health, and daily needs vary by individual. Drinks like cow's milk, soy milk, kefir, bone broth, and smoothies can provide more protein than an egg.
What kills muscle gains most are poor recovery (lack of sleep, overtraining, high stress/cortisol), insufficient or poor-quality nutrition (not enough protein/carbs, excessive processed foods/sugar/alcohol), and inefficient training (too much cardio, bad form, focusing on isolation over compound lifts). Chronic stress elevates cortisol, which breaks down muscle, while inadequate protein, calories, and sleep directly impede repair and growth, making recovery paramount.
'It's time-efficient, joint friendly, and built on principles that have stood the test of both science and experience.' In the 2-2-2 method you'll train the entire body twice per week using compound movements that hit multiple muscle groups at once. Each exercise involves two hard sets that are taken close to failure.
The 80/20 rule in running is a training principle suggesting you should spend 80% of your training time at an easy, conversational pace (low intensity) and only 20% at a harder, more intense effort (high intensity), like tempo runs or intervals, to build aerobic fitness, improve performance, and prevent burnout. Developed by exercise physiologist Stephen Seiler, it combats the common mistake of running too many days in a moderate "gray zone," which hinders adaptation, and helps runners build a stronger aerobic base to support faster speeds.