The persistent feeling of hunger, even shortly after eating, could signal a require for increased protein intake, according to registered dietitians. Protein, an essential macronutrient, is currently receiving increased attention for its role in muscle strength, metabolism, and overall health.
“Protein is an essential nutrient for so many bodily processes,” says Jessica Cording, RD, CDN, author of The Little Book of Game-Changers. “It nurtures hair, skin, and nail health, builds and maintains tissues like muscles, supports connective tissue, and helps us feel full—and that’s just scratching the surface.”
Even as individual protein needs vary, experts generally recommend aiming for 25 to 30 grams of protein per meal, spread throughout the day. Keri Gans, RDN, author of The Small Change Diet, emphasizes the importance of consistent intake, noting that the body doesn’t store protein, breaking it down into amino acids for tissue repair and energy. Packing protein primarily into dinner is a common mistake.
Beyond constant hunger, several other indicators may suggest insufficient protein consumption. Slow wound healing is one such sign, as protein is crucial for building modern tissue and collagen, essential components of the body’s repair process. “Sometimes when you don’t eat enough protein, your body doesn’t repair as well,” Cording explains.
For those engaged in strength training, inadequate protein intake can hinder muscle development. While protein alone doesn’t build muscle, it’s a vital component. Individuals struggling to meet their protein needs through diet can consider supplementation.
Unexpected hair loss can also be linked to protein deficiency, though it’s a complex issue with multiple potential causes. Gary Goldenberg, MD, assistant clinical professor of dermatology at Icahn School of Medicine at Mount Sinai Hospital, explains that hair follicles cycle through growth phases requiring protein support. Insufficient protein can disrupt this process, leading to hair loss. However, he cautions that simply increasing protein intake isn’t always a solution, and chronic hair loss may require further investigation.
Brittle nails, primarily composed of keratin—a protein—can also indicate a protein shortfall. Goldenberg notes that inadequate protein limits the body’s ability to produce keratin, resulting in fragile nails. He also points to the importance of other nutrients like calcium, vitamin C, biotin, and vitamin E for nail health, recommending a diet rich in nuts, vegetables, and eggs.
Cording suggests gradually increasing protein intake through small, manageable changes, such as adding Greek yogurt, cottage cheese, or collagen powder to one’s diet. Gans recommends prioritizing protein at breakfast with options like eggs, cottage cheese, Greek yogurt, tofu, or smoked salmon.
The Little Book of Game-Changers, authored by Jessica Cording, offers guidance on incorporating healthy habits for managing stress and anxiety, with a focus on practical, achievable changes.
