Protein has earned a reputation as the nutrient of choice for bodybuilders and athletes, but the truth is that it’s important for everyone.
Every day, your body relies on protein to repair tissues, maintain muscle, support your immune system, produce hormones and enzymes, and keep your bones, skin, hair, and nails healthy. If you’re active, protein also plays a key role in helping your body recover after exercise and adapt to training.
While most people get enough protein through a balanced diet, some groups—including older adults and people with higher activity levels—may benefit from paying a little closer attention to how much they’re eating.
Here are a few signs your body may be asking for more.
1. You’re Constantly Tired
Everyone feels tired after a busy day or a challenging workout. But if fatigue has become your new normal, it’s worth taking a closer look at your overall nutrition—including your protein intake.
Protein helps maintain muscle mass and supports many of the body’s normal functions. Eating too little can leave you feeling sluggish and may make it harder to recover between workouts.
Of course, fatigue has many possible causes, including poor sleep, stress, iron deficiency, certain medical conditions, and medications. If your tiredness is persistent or unexplained, it’s important to speak with your healthcare provider.
2. Your Workouts Feel Harder Than They Used To
If you’re exercising consistently but feel like your recovery has slowed, you’re unusually sore, or your strength isn’t improving, inadequate protein could be part of the picture.
Exercise creates small amounts of stress within your muscles. During recovery, your body uses amino acids from protein to repair that tissue and help it become stronger.
Without enough protein, recovery may take longer, making it harder to keep progressing toward your goals.
Related: What People Over 40 Need to Know About Muscle Maintenance
3. You Seem to Get Sick More Often
Protein is essential for a healthy immune system.
Your body uses amino acids to build antibodies and other immune cells that help fight infection and support healing. If you’re frequently getting sick or noticing that cuts and scrapes take longer to heal, it’s worth evaluating your overall nutrition—including whether you’re eating enough protein.
4. Your Hair, Skin, or Nails Feel More Fragile
Protein provides the building blocks for keratin and collagen, two structural proteins that help keep your hair, skin, and nails healthy.
While brittle nails or thinning hair can happen for many reasons—including aging, nutrient deficiencies, hormone changes, and certain medical conditions—they can also be a sign that your diet isn’t meeting your body’s protein needs.
5. You’re Always Hungry
Protein is one of the most satisfying nutrients you can eat.
Including protein with meals and snacks helps slow digestion and can help you stay fuller for longer. If you find yourself reaching for snacks shortly after eating or feeling hungry all day, adding more protein to your meals may help.
Try pairing protein with fiber-rich foods like vegetables, fruit, whole grains, or beans for even greater staying power.
Related: The Scoop On Protein Powders
How Much Protein Do You Need?
Protein needs aren’t one-size-fits-all.
The Recommended Dietary Allowance (RDA) for healthy adults is 0.8 grams of protein per kilogram of body weight — the minimum amount needed to prevent deficiency.
If you’re physically active, however, research suggests you’ll likely benefit from more. The American College of Sports Medicine and the International Society of Sports Nutrition recommend higher intakes to support recovery, muscle maintenance, and athletic performance.
As a general guide:
- Sedentary adults: 0.8 grams per kilogram of body weight per day
- Endurance athletes: 1.2 to 1.4 grams per kilogram of body weight per day
- Strength athletes: 1.6 to 2.2 grams per kilogram of body weight per day
Older adults may also benefit from protein intakes toward the higher end of these ranges, particularly when combined with regular strength training, to help preserve muscle mass and support healthy aging.
Rather than eating most of your protein at dinner, try spreading it throughout the day. Including 20 to 30 grams of high-quality protein at each meal may help maximize muscle protein synthesis and support recovery.
Simple Ways to Add More Protein
Eating more protein doesn’t have to be complicated.
Try these simple ideas:
- Start your morning with eggs, Greek yogurt, cottage cheese, or a protein smoothie.
- Include a source of protein with every meal.
- Choose satisfying snacks like edamame, hummus, roasted chickpeas, hard-boiled eggs, or cottage cheese with fruit.
- Add beans, lentils, tofu, or quinoa to soups, salads, and grain bowls.
- If you’re struggling to meet your needs through food alone, a quality protein powder can be a convenient option.
The Bottom Line
Protein supports far more than muscle growth. It helps your body recover from exercise, supports healthy aging, strengthens your immune system, and keeps you feeling satisfied throughout the day.
If you’ve been feeling unusually tired, struggling to recover after workouts, or finding yourself hungry all the time, it may be worth taking a closer look at how much protein you’re eating.
Small changes—like including a protein source at every meal—can make a meaningful difference over time.
