Think You Get Enough Protein? These 5 Red Flags Mean You're Not.

Women's Health

February 14, 2026

AI-Generated Deep Dive Summary

Protein is an essential nutrient that plays a crucial role in various bodily functions, including muscle repair, metabolism, and overall health. While many people believe they are meeting their protein needs, certain red flags may indicate that they're falling short. If you're experiencing constant hunger, slow wound healing, difficulty building muscle, hair loss, or brittle nails and skin, it could be a sign that your body isn't getting enough of this vital macronutrient. One common indicator of low protein intake is feeling hungry despite eating meals regularly. Protein helps regulate feelings of fullness by slowing digestion and stabilizing blood sugar levels. If you're frequently reaching for snacks shortly after meals, it may be a clue that you need more protein in your diet to maintain satiety throughout the day. Another red flag is slow wound healing or an inability to recover from injuries effectively. Protein is essential for building new tissue and collagen, which are critical for repair processes. Without adequate protein intake, your body's ability to heal can be significantly impaired, leaving you more susceptible to infections and longer recovery times. For those who exercise regularly, particularly weightlifters or athletes, muscle growth may stall if protein consumption isn't sufficient. While genetics and workout intensity play a role, a lack of dietary protein can hinder progress in building strength and muscle mass. Incorporating high-protein foods or even protein powders into your routine could help bridge this gap. Lastly, hair loss or brittle nails might signal low protein levels, as these nutrients are foundational to the health of tissues like hair follicles and skin. While hair loss can have multiple causes, inadequate protein intake is often a contributing factor worth investigating. Addressing protein deficiency through balanced meals or supplements may improve not only physical performance but also overall well-being. In summary, paying attention to these red flags can help you identify whether your protein intake is sufficient. Adequate protein consumption supports muscle growth, metabolism, recovery, and overall health, making it a priority for anyone looking to optimize their fitness and wellness journey.

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Originally published on Women's Health on 2/14/2026