When was the last time you thought about protein? Not as a fitness trend or a label on a snack bar, but as part of your everyday wellbeing. For most of us, the answer is rarely.
Public health conversations often zero in on sugar and fat, whether it’s about weight gain, diabetes, or heart disease. Protein, by contrast, rarely enters the conversation, even though it supports many of the body’s most important functions: repairing tissues, making antibodies that defend against infections, maintaining muscle and strength, carrying oxygen in the blood, and producing hormones and chemicals that influence energy and mood.
Protein is about more than muscles
Many people still connect protein with athletes and bodybuilders. But in reality, its role is much broader. It matters far less for appearance than it does for everyday upkeep: repairing tissues, supporting the immune system, and keeping the body running smoothly.
Think of your body as a city in constant repair. Proteins are the workers who keep the structures intact: fixing cracks, patching leaks, and reinforcing weak spots. When there aren’t enough workers, the city doesn’t collapse overnight. Instead, it slowly begins to wear down. The body works in much the same way: without enough protein, the small repairs that keep us well begin to falter.
Protein is often associated with building and maintaining muscle, but as Chella, dietitian, explains, its importance in the body extends well beyond this single role. Proteins are made up of amino acids, some of which are “essential” and must come from food because the body can’t produce them. Animal sources contain all essential amino acids and are therefore considered “complete,” while most plant sources are “incomplete” and need to be combined to provide a full amino acid profile. Soy, quinoa, and some seeds are exceptions as they naturally provide all essential amino acids.
Most healthy adults need around 0.8–1g of protein per kilogram of body weight daily, which is generally considered an adequate baseline. Those with higher requirements may need 1.2–1.5g per kilogram. Because the body does not store much protein, it’s important to eat enough regularly.
Animal sources generally provide more protein per calorie compared with plant foods. Healthy people can safely consume up to 2g/kg/day (sometimes higher for athletes), but more isn’t usually necessary, and many people already consume well above their needs. For those who rely mainly on plant-based foods, meeting these targets may require more careful planning.
In addition to supporting muscle, protein contributes to many other functions. It helps build bones, joints, ligaments, cartilage, hair, nails, and skin. It repairs damaged cells and tissues, carries oxygen in the blood to sustain energy, and produces antibodies and other immune cells. Protein also plays a role in hormone production, including those that regulate blood sugar, metabolism, and appetite. It supports digestion by making enzymes and renewing the cells of the digestive tract, and it contributes to neurotransmitter production, which influences mood. Finally, protein supports weight management by increasing satiety hormones, slowing digestion for steadier blood sugar control, and protecting against muscle loss and metabolic slowdown.
Clues your body may be lacking protein
A lack of protein doesn’t cause sudden symptoms. Its effects tend to appear gradually.
At first, the signs may feel subtle. You might catch colds more often, notice bruises taking longer to fade, see your nails splitting, your hair thinning, or feel dips in energy even after rest. These changes are easy to blame on stress, lack of sleep, or “just getting older.”
Over time, however, clearer symptoms may appear:
Antibodies and immune cells are made from protein, so low intake can weaken the body’s defences.
Proteins such as albumin help keep fluid in balance. Too little protein can cause swelling, known as oedema.
Without enough protein, the body loses muscle and essential proteins needed for energy and repair, which leads to reduced strength and tiredness.
Tissue repair is delayed without adequate protein.
Proteins like keratin and collage need amino acids to stay healthy, so deficiency often shows outwardly.
When protein is lacking, the body uses its own muscle for energy, leading to loss of mass and strength.
Protein is essential for height, muscle, and brain development, and deficiency can slow growth.
Not getting enough protein in the diet can have both short-term and long-term health consequences, particularly for groups with higher needs such as older adults, people recovering from illness, and women during certain life stages. Because protein supports so many functions in the body, deficiency can affect everything from muscle strength and immunity to recovery and overall wellbeing.
For older adults, a lack of protein can worsen the natural muscle loss (sarcopenia) that comes with age. Factors like reduced appetite, less efficient digestion, and lower activity levels make it harder to meet daily needs. Without enough protein, this can lead to weakness, loss of independence in daily activities, frailty, higher fall and fracture risk, and even increased mortality.
In people recovering from illness, the body’s demand for protein is higher because of its role in repair and immune defence. If these needs aren’t met, it can result in muscle breakdown, a weaker immune response, slow wound healing, delayed recovery, and in severe cases, bed sores or fluid retention.
During pregnancy and breastfeeding, protein supports the growth of the baby and the mother’s recovery. Insufficient intake has been linked to complications such as preeclampsia, oedema, and anaemia, since protein helps transport iron. It’s also essential for wound healing after delivery, milk production, and protecting the mother’s muscles from breakdown.
Perimenopausal and post-menopausal women also face higher requirements due to declining oestrogen, which normally helps preserve muscle. Inadequate protein at this stage can accelerate muscle loss and affect bone strength, blood sugar regulation, and immune health.
Other groups with increased protein needs include people under chronic stress, who are more prone to muscle breakdown and blood sugar swings; children and teenagers, who need protein for growth; and athletes or highly active individuals, who risk reduced performance and higher injury rates if intake is too low.
Even for the general population, consistently falling short can lead to issues over time. These may include bloating and digestive problems, brittle nails, dry hair and skin, poor mood, blood sugar instability, slowed metabolism, weight gain linked to muscle loss, and persistent fatigue.
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Too much carbs, not enough protein?
Protein gaps are more common than we think. Not because food is scarce, but because meals are often unbalanced.
In many Asian diets, meals are centred around staples such as rice or noodles, with protein often playing a smaller, supporting role. A plate of chicken rice may come with only a few slices of chicken, or a comforting bowl of noodles might have just a small portion of meat, fish, or tofu. These dishes are satisfying and culturally significant, but over time meals that are heavy on carbs and light on protein may not supply enough for the body’s daily needs.
Busy professionals often skip meals or rely on snacks that fill the stomach but don’t add much protein. Older adults may eat less overall, and protein is often the first thing to go. Women restricting calories for weight management sometimes cut protein without realising its longer-term importance.
According to Chella, many of the signs of protein deficiency are subtle and often misattributed to other causes. “These symptoms can overlap with many conditions, so I usually look for a cluster rather than just one,” she explains.
Common signs include fatigue, weakness, muscle loss, or a sense of not recovering well from workouts, even when exercise and rest are managed properly. These are often mistaken for normal ageing or inactivity. Other overlooked signs include weak nails, dry skin, and thinning hair.
Metabolism-related complaints are also common. True metabolic slowdown typically does not begin until around age 60, yet people may feel they have a “slow metabolism” when in fact low protein intake, muscle loss, reduced activity, or restrictive dieting are contributing to weight gain or sluggishness.
Digestive symptoms can appear too, such as bloating or gut issues. Since digestive enzymes are made of protein, low intake can lead to discomfort, low muscle tone in the gut, or sensitivities sometimes described as “leaky gut.” Frequent illness, longer recovery from infections, and slow wound or bruise healing may also signal a deficiency.
Mood changes are another overlooked clue. Low protein can affect neurotransmitter production, leading to sadness, irritability, or stronger premenstrual symptoms such as bloating, cravings, and mood swings. Constant hunger, frequent cravings, or fat gain despite eating enough food can also be linked to insufficient intake.
Most people who eat regular meals, particularly with animal protein, do get enough. However, those in higher-need groups or on restrictive diets are more at risk. This includes people following low-calorie diets for weight loss, diets that exclude food groups or limit meal timing, and vegan or vegetarian diets that are not carefully balanced.
Why protein matters at every age
Protein supports us throughout life, but the reasons it matters change with age and circumstance.
During growth years, protein fuels height, brain development, and overall growth. A lack of it at this stage may affect concentration in school, physical activity, and healthy development.
For working adults, protein supports daily repair, energy, and strength in everyday tasks. Too little can lead to fatigue and slower recovery after illness or exercise.
Protein is essential during pregnancy and breastfeeding, supporting the baby’s growth and brain development while helping the mother build new tissues and produce milk. Too little protein can affect both mother and child, so it’s important to make sure daily meals include sufficient sources of it.
As people age, they natural experience sarcopenia (age-related muscle loss). At this stage, getting enough protein is especially important to maintain strength, balance, and independence. Many older adults eat smaller meals or avoid tougher foods like meat, which can raise the risk of frailty and loss of independence. Softer protein sources such as eggs, tofu, yoghurt, or fish can help maintain health and mobility.
Exercise causes small tears in muscle fibres, and protein is needed to repair and rebuild them. Endurance runners and strength trainers often require more protein than people who are less active.
Recovery increases the body’s demand for nutrients, and protein plays a central role in healing. It helps repair tissues, close wounds, and strengthen the immune response during this short-term phase.
Long-term health issues or treatments, such as cancer therapy, persistent infections, or severe burns, can raise protein needs for much longer. Adequate protein helps preserve muscle, maintain strength, and support day-to-day recovery.
Plant proteins and meat proteins: What’s the difference?
Not all proteins are the same. The source, whether plant or animal, affects not just the type and the amount of amino acids but also the nutrients that come with them.
- Contain all essential amino acids, which is why they’re called “complete proteins.”
- Easier for the body to digest and absorb
- Provide extra nutrients such as vitamin B12, iron (in an easily absorbed form), and zinc.
- Often incomplete on their own, but when paired (such as rice with lentils), they provide all the amino acids the body needs.
- Come with added benefits like fibre, antioxidants, and phytonutrients.
- Some also supply healthy fats and minerals like magnesium.
- Central to many Asian diets, especially foods such as tofu, tempeh, and soy.
With more people shifting toward plant-based diets, it’s important to ensure that protein intake remains sufficient and balanced. Plant-based protein sources usually contain smaller amounts of protein compared to animal products, and many are considered “incomplete” because they don’t provide the full range of essential amino acids.
For those following a fully plant-based diet, it can be helpful to research carefully or work with a registered dietitian. Tracking and measuring food intake at the start may also be useful. Good sources include tofu, soy milk, beans, lentils, peas, edamame, nuts, seeds, and whole grains such as quinoa, oats, and brown or red rice. Combining different foods helps provide a complete amino acid profile. Examples include rice with lentils, soy milk with oats and seeds, hummus with whole wheat pita, or tofu with brown rice.
In addition to protein, some nutrients are more difficult to obtain from plants alone. Supplementation is often recommended for vitamin B12, vitamin D, iron, calcium, zinc, iodine, and omega-3s. In some cases, plant-based protein powders can also help support daily intake.
Finally, if a strict plant-based diet doesn’t feel sustainable, adopting a flexitarian approach may be an option. A largely plant-heavy diet that includes small amounts of nutrient-rich animal products can still be healthful and balanced.
When it’s time to check with a doctor
Feeling tired once in a while or catching the occasional cold is normal. But if you notice ongoing fatigue that doesn’t improve with rest, repeated infections, swelling in your feet or face, wounds that heal slowly, unexplained weight loss, or noticeable muscle loss, it may be worth checking in with a doctor or dietitian. Blood tests and nutritional assessments can help confirm whether protein intake is low or if the symptoms point to another health concern.
Common mistakes people make with protein
- Relying too much on carbs: Meals dominated by rice or noodles with minimal protein often don’t meet the body’s needs.
- Keeping protein portions too small: A few slices of meat or a small portion of tofu may not be enough for daily requirements.
- Skipping meals: Missing protein at one meal makes it harder to make up for later in the day.
- Depending on processed meats: Sausages, ham, or luncheon meat provide protein, but they also add excess salt, fat, and preservatives.
- Relying on protein bars or shakes: These can be convenient, but many are highly processed and often contain added sugar. They can’t replace whole food sources.
- Cutting calories without planning: Protein is often the first nutrient reduced in dieting, which undermines health in the long run.
According to Chella, one of the simplest ways to improve protein intake is to be intentional about including it at every meal. A useful guideline is to aim for a palm-sized portion of protein, whether at breakfast, lunch, dinner, or even snacks. Making protein and vegetables a larger share of the plate compared with carbohydrates can also help create a more balanced meal.
In an Asian context, practical options include adding firm tofu, eggs, edamame, or canned beans or fish to everyday dishes. Fish and seafood, already common in many cuisines, are excellent sources of protein. For convenience, canned fish packed in water with low salt or frozen seafood can be good alternatives. Switching to red or black rice instead of white rice can also provide a little more protein.
Since dairy intolerance is common in Asia, soy milk can be a reliable substitute. Oat and almond milks, while popular, usually contain little protein. For those who can tolerate dairy, Greek yogurt or hard cheeses are good additions. Protein can also be incorporated into soups and stews, and snacks should not be overlooked. Options like roasted or air-fried beans, nuts and seeds, nut butters, or Greek yogurt provide quick and affordable sources of protein.
Think back to your last meal. Did it include enough protein, or was it mostly rice, bread, or vegetables? Conversations about diet often focus on sugar and fat, while protein gets overlooked. Yet protein is what helps the body repair itself, heal wounds, and maintain muscle strength. It may be time to relook at your meals and ask: is there enough protein on the plate?
Chella Po
MS, RD, US Registered Dietitian
Better Being, Philippines
Instagram: @betterbeing.ph
This article was produced by Healthful For You. The views and opinions expressed throughout are those of the authors and do not necessarily reflect those of the Expert Contributor. The Expert Contributor has provided input solely for the EXPERT INSIGHT and TIP segments, based on their professional expertise. These comments are intended to offer general guidance and may not apply to all individuals. Any interpretations or conclusions beyond that section are those of Healthful For You. This article is not a substitute for personalised medical advice, diagnosis, or treatment. Please consult your doctor or a healthcare professional regarding your specific health needs.
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