Protein is an important macronutrient that your body needs to function. Proteins are often referred to as the “building blocks of life” – and rightfully so. These nutrients are needed to help your body repair cells and generate new ones.
Unfortunately, getting enough protein isn’t as easy as it used to be, especially for those who have moved away from the Western diet, which includes large amounts of red meat.
While this shift in dietary choices has many health benefits (too much red meat can increase the risk of heart disease), it can lead to decreased protein consumption.
This is one of the many reasons why some individuals develop a protein deficiency – a condition scientists call hypoproteinemia,
Keep reading to learn more about the causes and effects of this issue, and how you can address it through healthy eating and other lifestyle changes.
Where Does Protein Come from and What Does it Do for Your Body?
Your body consists of more than 10,000 different proteins. The building blocks of protein are molecules called amino acids. There are 20 types of amino acids in total.
Your body can only naturally synthesize 11 of these 20 amino acids, meaning your body needs to get the remaining nine from your diet.
Amino acids fall into two food groups:
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Complete proteins contain all of the essential amino acids that your body needs but cannot naturally produce. Beef, poultry, fish, pork, eggs, dairy, soy, and quinoa are good sources of protein.
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Incomplete proteins only contain some of the essential amino acids that your body needs. Beans, nuts, grains, and other plant-based foods contain incomplete proteins. You need to combine several different foods to get all the amino acids you need.
Your body uses the amino acids in these proteins for several different functions.
Primarily, they are used to build and repair the tissues found in your muscles, bones, and organs. They are also used to help produce skin cells, hair, nails, and various hormones and enzymes.
If you consume more protein than you need, your body will use the excess protein as an energy source.
How Much Protein Should You Eat Daily?
Your weight, age, gender, and physical activity levels all play a role in determining how much protein your body needs.
For example, if you are highly active, or exercise frequently, you'll need more protein for muscle building and energy.
While it varies from person to person, the average individual should consume about 0.36 grams of protein per pound of body weight.
As part of a healthy diet, you should only get 35% of your daily calories from protein. If you eat 2,000 calories, only about 700 of those calories should come from protein.
Your body can only absorb about 25 to 40 grams of protein in a single meal. The rest is used as energy or stored as fat. For that reason, you’ll want to eat healthy meals that space out your protein intake throughout the day.
Many experts agree that if you plan on increasing your protein intake, you should also increase hydration levels too. For that reason, drinking water is key.
What Causes a Protein Deficiency?
There are several factors that can impact your likelihood of experiencing hypoproteinemia:
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Diet: While vegan or vegetarian diets contain multiple plant-based proteins, they can lack good sources of complete proteins.
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Age: Adults over the age of 70 often struggle to fully absorb protein from their food.
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Physical activity: High levels of exercise will increase the amount of protein you need, especially if you are focused on strength training. Without adequately compensating for this increase in demand, athletes could develop a deficiency.
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Digestive problems: Crohn’s disease, irritable bowel syndrome, or celiac disease can prevent your body from properly breaking down protein and absorbing it efficiently.
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Alcohol: Drinking excessive amounts of alcohol can cancel out the protein-synthesizing hormones.
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Liver damage: Your liver produces the majority of protein used by your body. Liver disease, cancer, or injury can lower protein levels in your blood.
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Eating disorders: Anorexia nervosa and bulimia nervosa can result in malnutrition and protein deficiency.
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Kidney damage: Issues with your kidneys can cause excessive amounts of essential protein to leak into your urine.
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Location: People who live in developing countries may be more prone to hypoproteinemia.
What are the Symptoms of a Protein Deficiency?
Here are a few of the most common symptoms of a protein deficiency.
Loss of muscle mass
Your muscles consist of about 80 percent protein. If there isn’t enough protein in your diet, your muscles may start to shrink.
Swollen skin
The protein albumin circulates in your blood and helps to prevent fluid from collecting and building up in your tissues. Without enough albumin in your blood, you may have swelling in the skin around your abdomen, legs, feet, and hands.
High cholesterol
Protein plays a role in your immune system response and hormone production. A protein deficiency can disrupt both of these functions and contribute to high levels of cholesterol building up in your blood.
Mood swings
Amino acids are essential to creating the neurotransmitters that control your mood. Fewer neurotransmitters can result in more severe mood swings, and increase the likelihood of experiencing stress, anxiety, and depression.
Poor sleep quality
Protein deficiency can contribute to unstable blood glucose levels, increased cortisol, and reduced serotonin synthesis. These issues can affect your ability to fall and stay asleep.
Weight gain
Protein is more filling than fats or carbohydrates. If you aren’t eating an ample amount of protein, your appetite can increase, and you’ll need more food to feel full. This can cause you to pack on extra pounds.
Brittle hair, nails, and skin
Protein largely comprises your hair, nails, and skin. A deficiency can impair cellular regeneration. This can lead to thinning hair, weakened nails, and sagging, wrinkled skin.
Slower wound healing
Protein greatly impacts your immune system and your wound healing abilities. If you suffer from hypoproteinemia, even a minor cut may take much longer to close. When coupled with a weakened immune system response, this could increase your risk of infection.
Bone fractures
Protein helps your body absorb calcium, the mineral needed to maintain bone density and prevent fractures. Without sufficient calcium, your bones can become hollow and fracture much easier.
Brain fog
Your body uses protein to create the neurotransmitters used for concentration, motivation, memory, and learning. So interfering with their production can greatly affect your cognition.
How Do You Treat a Protein Deficiency?
The most effective way to address protein deficiency is simple: get more protein from your diet. If you have certain allergies or follow a strict diet, that can be challenging, but not impossible.
Here are a few ways to increase the protein in your diet:
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Add a high-protein food to each meal: Lean cuts of meat, poultry, and seafood contain complete proteins. Tofu, beans, and soy serve as acceptable substitutes for vegans and vegetarians.
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Eat snacks that are rich sources of protein: Nuts, cheese, hummus, peanut butter, and Greek yogurt contain plenty of protein.
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Eat more beans, peas, and legumes: These nutrient-dense foods can be eaten by themselves or added into soups, stews, and salads.
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Substitute carbohydrates for proteins: Swap foods like bagels and cereal for protein-dense options like boiled eggs.
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Drink a protein shake for breakfast: Blend whey protein powder with almond milk, fruit, and ice for a delicious breakfast that helps you reach your daily protein “quota.”
A Protein Deficiency Can Negatively Affect Your Health.
Protein is an essential macronutrient that your body needs to function correctly. When you don’t get enough protein, your health can suffer.
If you are experiencing any of the symptoms discussed above, you may be deficient in protein. You should reevaluate your diet and consider other lifestyle changes to avoid severe damage to your body.
