Worried you’re not getting enough protein? For years, I didn’t. In fact, I avoided it like the plague. I thought that if I ate too much protein and worked out, I would become bulky—like those muscle men who slam weights around in the gym. It also didn’t help that I grew up in the 2000s, when cereal and granola bars were considered “health food.” Hungry in the middle of the morning? Just have some Special K!
It’s no wonder I had a bad relationship with food—I ate little more for breakfast than a bowl of fruit. I had cravings all the time, felt exhausted, and experienced mental lapses. And, for the record, my muscles were basically non-existent.
Of course, I’m not alone—many people don’t consume enough protein. In fact, many people do not even include it in the first meal of the day. “For example, in Spain, we eat pan con tomate—bread with tomato—for breakfast and do not add protein,” notes nutrition expert Mariana Sánchez Díaz.
These days, however, we are getting wise to the fact that getting adequate protein is not just necessary—it is vital for women as we age. It’s also especially important to get it in the morning: Studies show that eating at least 30 grams of protein for breakfast can prevent fatigue and cravings between meals. “Eggs, Greek yogurt, or rich protein sources such as salmon, mackerel, and tuna help control appetite throughout the day while supporting a faster metabolism, reducing inflammation, and improving cognitive function,” explains nutritionist and biologist Anastasiia Kaliga of the holistic wellness app Luvly.
At the very least, experts say 10% of our daily calories should come from protein. To figure that out in grams, just multiply your weight in pounds by 0.36—the result is the minimum amount of protein in grams you should aim for each day.
Signs you’re not getting enough protein
When I finally realized that I wasn’t getting enough protein for my body to function properly, it was because my menstrual cycle became irregular. (Turns out protein is important for hormones, too.)
Missing periods, experts say, is just one sign you may not be getting enough protein. Other symptoms? Swelling in the hands and feet, getting sick frequently, feeling depressed, or having wounds that are slow to heal. Below, nutritionists share a few more signs of not getting enough protein.
Fatigue
“In extreme cases, you can be tired and lack energy,” explains nutritionist Mariana Pérez-Trejo Soltwedel. “After all, consuming balanced meals—including protein—is key to keeping the immune system functioning and for regulating your hormones.”
