‘Protein’ might have transformed into a health buzzword over the past few years, but it’s still an essential part of our diets that we should pay close attention to.
This vital macronutrient plays several major roles in maintaining our health, from repairing tissues, muscles, and bones to creating enzymes, hormones and antibodies that are crucial for normal bodily functions.
It also supports immune health and helps regulate appetite, while providing energy.
It’s clear that protein is a non-negotiable in a healthy, balanced diet. It can come from many sources, not just animal meat, and there is now a huge range of products with added protein to choose from.
In the UK, the recommended daily amounts of protein depend on your weight, according to the British Nutrition Foundation.
The current recommendation for adults is 0.75g of protein per kilogram of body weight, per day. This is estimated to be 56g of protein per day for men, based on a 75kg man, and 45g of protein per day for women, based on a 60kg woman.
On average, Britons eat more protein than is recommended. However, while protein is increasingly accessible, some people may still not be getting enough of it to stay healthy.
This may be due to certain circumstances, such as poverty, or lifestyle choices, including adopting a vegan or vegetarian diet and not consuming enough plant-based protein. Some people are also much more active than others and require more protein to meet their physical needs, such as athletes and gym enthusiasts.
The amount of protein you need daily can also depend on your age. The younger you are, the more efficiently your body uses protein to build and maintain muscles, but this declines as you age.
British Dietetics Association (BDA) spokesperson and dietitian Dr Linia Patel told BBC Food that people need to be more aware of their protein intake from the age of 40 because the body is ‘not assimilating and absorbing it as efficiently’.
Increasing protein intake as we age can also help prevent or delay the loss of muscle mass, a condition known as sarcopenia, a natural part of the ageing process.
A lack of protein in your diet can lead to a protein deficiency, which can cause several health issues. These are the signs to look out for.
Warning signs you’re not eating enough proteinBrittle hair and nails
Fragile hair that falls out or breaks easily is one of the first signs of a protein deficiency. (Getty Images)
(seb_ra via Getty Images)
According to UCLA Health, brittle hair and nails are often the first sign of a protein deficiency.
A 2017 study published in the Dermatology Practical and Conceptual journal found that not getting enough protein can result in hair loss.
This is because both hair and nails are composed of a protein called keratin. Without the right amount of protein intake, our body produces weaker keratin, which can lead to brittle hair and nails that are easily damaged.
Feeling constantly hungry
If you’re not getting enough protein, you may find yourself feeling hungry even after you’ve eaten. Scientists explained in a 2007 study that this is because dietary proteins tend to be more satiating than carbohydrates and fat.
In fact, they noted that people who eat lower amounts of protein are at higher risk for weight gain due to being less satisfied and eating more as a result.
Getting sick more often
Protein is crucial to maintaining a healthy immune system, so a lack of it can lead to more frequent illness. (Getty Images)
(Tanja Ivanova via Getty Images)
Protein is essential for maintaining a healthy immune system because it provides amino acids, which are vital building blocks for antibodies and cytokines, both of which are types of proteins.
Amino acids also help to regulate immune responses, aiding our body in its ability to prevent infectious diseases and fight off illnesses.
Animal proteins are generally considered the best source of amino acids, as they are found in sufficient amounts in meat, poultry, fish, eggs, and dairy products.
However, people can get plant-based proteins from ingredients including:
wholegrains like oats and quinoa
Experts recommend including protein from a diverse range of sources if you are a vegetarian or vegan.
Muscle and bone weakness
Not eating enough protein can lead to muscle and bone weakness, particularly in women going through the menopause. (Getty Images)
(Justin Paget via Getty Images)
Amino acids from protein are also important for building muscle mass, so not eating enough of them can leave you feeling weak.
Scientists have also linked low protein intake to an increased risk of muscle and strength loss in elderly individuals.
Speaking to the BBC, Dr Patel said a lack of adequate protein intake can also lead to weak bones, especially in women who are undergoing the menopause or post-menopausal.
Many women experience muscle and joint pains during the menopause due to a dip in hormone levels, as oestrogen, progesterone and testosterone act as anti-inflammatory agents in the muscles and help lubricate the joints.
Dr Patel added: “I work with a lot of women who don’t eat enough protein and end up with bone fractures or poor bone health.
“You might think that calcium is the key to keeping your bones in good condition, but did you know that 50% of your bones are made of protein?
“So, we need to make sure we’re eating protein to preserve our bones as well.”
Am I eating too much protein?
Although eating enough protein is important, you can also have too much of a good thing.
In fact, most people are eating more than the recommended daily intake of protein because protein can be found not just in meat, but in dairy, carbohydrates, and vegetables, which all contribute to the total.
Additionally, many food brands are now adding high-protein products to supermarket shelves in a bid to cash in on the protein craze that took over social media in the last couple of years.
But eating too much protein can lead to adverse health effects, such as a higher risk of kidney stones. High protein diets that contain lots of red meat and higher amounts of saturated fat, may also lead to a higher risk of heart disease and colon cancer.
According to the British Heart Foundation, eating too much protein can also lead to weight gain if you consume more calories than your body burns throughout the day.
Read more about nutrition: