Getting Enough Protein? Key Signs Your Body Needs More

Have you noticed your muscles aren’t as strong as they used to be as you’ve gotten older? Don’t worry — it’s a normal part of aging. This natural decline, called sarcopenia, happens to everyone. But the good news is you can help slow it down with the right nutrition. And the top of the list? Protein!

Sarcopenia can be managed through proper protein intake, which also supports immunity and overall health.

How much protein do you need?

The general recommendation is 0.8 grams of protein per kilogram of body weight. That’s 54 grams for a 150-pound person.¹ But if you’re older, you may need more to offset age-related muscle loss. Since protein needs vary based on age, health and activity level — and excess protein can affect kidney health² — it’s best to consult your doctor before making any big changes to your diet.¹

Signs of low protein

Since nearly half of all protein in your body is stored in your muscles, a decline in muscle mass will be the most visible symptom of insufficient protein. But that’s not the only red flag.  Other symptoms of protein deficiency can include¹:

• Brittle hair and nails
• Feeling hungry more than usual
• Getting sick more often
• Moodiness and brain fog
• Stress fractures

If any of these symptoms sound familiar, it might be time to meet with your doctor. A simple blood test can help determine if you’re getting enough protein.

Protein-rich food sources

The good news? You don’t have to eat steak every day to get enough protein. There are plenty of delicious options to choose from, including:²

• Lean meat
• Eggs and dairy (Greek yogurt is a great pick!)
• Fish (Salmon is particularly high in protein)
• Nuts and seeds
• Soy products
• Legumes, such as peas, beans and lentils
• Avocados

Final thoughts

Protein plays a big role in keeping your body strong and healthy — especially as you get older.

A few small tweaks to your diet can make a big difference in how you feel. To get started feeling better and stronger, schedule an appointment with your doctor to check your protein levels. Your muscles (and your overall health) will thank you!

Sources:

¹“Are You Getting Enough Protein? Here’s What Happens When You Don’t,” UCLA Health

²“Nutrition Needs for Older Adults: Protein,” The National Resource Center on Nutrition and Aging

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