In my years as a nutrition coach, I’ve seen firsthand how nutrition is the foundation of every great fitness journey. And when it comes to nutrition, I always tell my clients that protein is the MVP. It’s essential for building muscle, recovering from workouts, and keeping your energy levels stable throughout the day.
But how can you tell if you’re falling short? From my experience, here are five common signs that you might need to increase your protein intake.
1. You’re Always Hungry
If you find yourself constantly rummaging through the pantry just an hour or two after a meal, your diet might be lacking in protein. I always explain that protein promotes satiety—the feeling of being full and satisfied—more than carbohydrates or fats. Without it, you’re likely to experience more cravings and snacking.
2. You’re Struggling to Recover from Workouts
Feeling sore for days after a workout? While some muscle soreness is normal, prolonged recovery can be a sign that your muscles aren’t getting the nutrients they need to repair themselves. In my view, protein provides the essential amino acids that are the building blocks for muscle repair.
3. Your Hair and Nails Are Brittle
Many people don’t realize that protein isn’t just for muscles! It’s a critical component of hair, skin, and nails. I’ve often noticed that when clients come to me with concerns about brittle nails or thinning hair, adjusting their protein intake can make a noticeable difference.
4. You’re Losing Muscle Mass
If the number on the scale is going down but you’re also feeling weaker or noticing a loss of definition, you might be losing muscle, not fat. I see this often on calorie-restricted diets that aren’t balanced with adequate protein.
5. You Feel Sluggish and Foggy
From what I’ve observed, protein helps stabilize blood sugar levels. Without it, you might experience energy crashes, brain fog, and a general lack of focus, especially in the afternoon.
What I Recommend Doing About It
The good news is that this is easily fixable! I always advise my clients to start by incorporating a high-quality protein source into every meal. Think:
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Lean meats like chicken, turkey, and fish
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Eggs
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Greek yogurt or cottage cheese
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Plant-based options like lentils, chickpeas, and tofu
For a convenient and effective boost, I often recommend a quality protein powder. In my opinion, it’s an easy way to ensure you hit your daily targets, especially after a workout or when you’re on the go.
I chose to partner with Super Gains because they provide 100% authentic, lab-tested protein powders that I trust and recommend to my clients. Remember, fueling your body properly is the first rep of any successful fitness plan.
What’s your favorite way to get more protein? Let me know in the comments below!
