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7 Clear Signs of Protein Deficiency (And What to Do About It)

Updated: Sep 29, 2025

How many of these signs have you noticed lately?

You eat clean, maybe you’ve gone more plant-based, or you’re constantly on the go, but your body still doesn’t feel quite right. You’re tired more often, snacking more than usual, or finding it harder to recover from workouts. If that sounds familiar, you might be seeing signs you're not getting enough protein, and your body may be trying to tell you.

Protein plays a key role in everything from energy and recovery to mood, immunity, and overall wellbeing. When you’re not getting enough, your body sends out quiet warning signs. Let’s take a look at 7 common signs you might be low on protein, and how to fix it with small, realistic changes.


Young adult woman looking tired and unfocused at her desk, possibly showing signs of protein deficiency

Quick Self-Check Quiz

Are You Getting Enough Protein?

  • I often feel tired, even after a good night’s sleep

  • I notice muscle loss or feel weaker lately

  • My hair feels thinner or my nails break easily

  • I’m constantly hungry, even after eating

  • I get sick more often or take longer to recover

  • I’ve noticed more mood swings or brain fog

  • My legs or ankles sometimes feel swollen

If you nodded “yes” to two or more, your protein intake might need a boost.



7 Common Signs of Protein Deficiency You Shouldn’t Ignore

Let’s break down the most common signs you're not getting enough protein, especially if you’re following a plant-based diet or managing a packed schedule.

1. You're Always Tired

Protein helps maintain steady energy throughout the day. When you’re not getting enough, your blood sugar can dip and spike more often, leaving you feeling sluggish, especially in the late afternoon. According to Healthline, protein stabilizes energy by slowing digestion and promoting satiety.


2. You're Losing Muscle or Feel Weak

If your workouts feel harder or you’re recovering slower than usual, protein could be the missing link. Protein provides the amino acids your muscles need to repair and grow. Without enough, you may actually start breaking down lean tissue.


3. Your Hair, Skin, or Nails Look Dull

Weak nails, brittle hair, or skin that’s lost its glow? These are classic signs. Protein is essential for the structure of skin and hair, and low levels over time can lead to visible changes.


4. You’re Constantly Hungry or Craving Snacks

A lack of protein in your meals can leave you feeling unsatisfied, even after eating. You may find yourself reaching for sugary snacks or carb-heavy “quick fixes” just to stay full. That’s your body asking for more balance.


5. You Get Sick More Often

Protein plays a major role in immune function. If you’re catching every cold that’s going around or taking longer to heal from cuts and scrapes, it could be a sign that your immune system isn’t getting the support it needs. Harvard’s School of Public Health notes that inadequate protein intake can weaken immune response over time.


6. You're Moody or Mentally Foggy

Protein supports neurotransmitter function. That’s your brain’s messaging system. Without enough, you might feel foggy, distracted, or notice mood dips for no clear reason.


7. You Notice Swelling in Your Legs or Ankles

This one’s less obvious but important. Severe protein deficiency can cause fluid to build up in tissues, especially in the lower body. While rare in healthy individuals, it can be a sign to investigate further if other symptoms are present.


Why Plant-Based Eaters and Busy People Are at Higher Risk

Plant-based eaters:

  • May eat a lot of carbs or fibre-rich foods but miss protein

  • Need to combine different foods to get a complete amino acid profile

  • Often underestimate how much plant protein they actually need

Busy professionals:

  • Skip meals, grab snacks, or rely on coffee to power through

  • Eat on-the-go with limited protein-rich options

  • Miss proper recovery fuel after workouts

If that’s you, the fix isn’t extreme. It just takes a little awareness and a few easy tweaks.

How to Get More Protein Without Changing Your Entire Diet

Here’s how to sneak in more protein without a major lifestyle change:

  • Add tofu, tempeh, or edamame to grain bowls or salads

  • Use Greek yogurt or protein-rich plant yogurts as snack bases

  • Stir in chia seeds, nut butters, or protein powder into smoothies or oats

  • Opt for high-protein staples like ProTEGO™ smart noodles, which deliver 32g protein per 100g, plus 13g fibre, with only 27g carbs

  • Batch-prep protein balls, hummus, or roasted chickpeas as grab-and-go snacks

  • Learn to love lentils, they’re more versatile than you think

A Smarter Staple: ProTEGO™

If you’re looking for an effortless way to level up your protein game, swap your regular noodles for a bowl of ProTEGO™.

Made with repurposed ingredients, high in protein and fibre, and low in carbs, it’s a simple way to turn your comfort food into a nutrient win with no added effort.

Get your orders in, while they last! [Shop]

FAQs

Q: How much protein do I really need daily? It varies, but the general recommendation is 0.8g per kg of body weight. Active individuals may need more, closer to 1.2 to 2g per kg.


Q: Can I get enough protein on a plant-based diet? Yes, but it takes a bit more planning. Combine foods like rice and beans, or tofu and whole grains, to ensure you’re getting all essential amino acids.


Q: What are complete vs incomplete proteins? Complete proteins contain all 9 essential amino acids. Animal products are complete; many plant sources are incomplete but can be combined for full coverage.


Q: Is too little protein really that serious? Over time, yes. It can impact your muscles, immunity, skin health, mood, and energy levels. Spotting the signs of protein deficiency early can help you make small, powerful changes to your diet, ones that support energy, muscle health, and long-term wellness.


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