5 Signs you're not eating enough protein
Protein is one of the more essential components in our daily food. And why everyone has been saying "i need to hit my protein today' (esp gym goers)
I used to be someone who fall sick easily, and i realize that my diet could be one of the huge reason. I wasn't eating well, having girl dinners most of the time with little to none protein, its no reason why I barely have enough nutrients to last the day.
As I do more research into our daily nutrition, I've also realized that we've somehow neglected our parent's generation aged 50 and above. They live at a time where carbs are the most essential component, and a lot of them still don't know the benefits of eating enough protein. Mostly, if you still want to live an active lifestyle growing old, do track your protein intake consistently.
As we grow old, it is natural that our bone density gets weaker (same for injured individuals), our muscles naturally try to compensate holding our body weight as well. And protein supplements muscle growth. So eating a substantial amount of protein that supports your lifestyle is very important.
I've written a guide to calculate your protein intake. Do know that this is for the general population. If you have extra conditions to factor in, do consult your dietician or research more into your individual conditions. 😊
From personal experience, I can attest to how crucial protein is in maintaining good health and energy throughout the day. I used to fall sick often and noticed my energy levels were low, mainly because my typical meals were low in protein. Protein’s role goes beyond muscle-building—it’s vital for producing antibodies to strengthen the immune system and neurotransmitters like dopamine which help regulate mood. This means insufficient protein can leave you more vulnerable to illness and mood fluctuations. One important insight I gained is that protein is the most satiating macronutrient, so including enough in your meals naturally reduces constant hunger. For those who work out, not getting enough protein means slower recovery and persistent muscle soreness, as protein repairs muscle tissue after exercise. For older adults, protein intake becomes even more critical. Muscle strength and bone density decrease with age, so consuming adequate protein helps preserve muscle mass and supports mobility. The general guidelines suggest 0.8g per kilogram for sedentary individuals but can go up to 2g per kilogram for those active in strength training. For adults over 50, aiming for 1.2g to 1.6g per kilogram helps maintain muscle and overall health. Calculating your protein needs can be straightforward. For example, a 75kg person who exercises regularly might require around 120g of protein daily. Incorporating a variety of protein sources — like lean meats, dairy, legumes, and plant-based options — ensures you cover all essential amino acids. In summary, if you find yourself feeling hungry all the time, frequently sick, losing muscle, experiencing mood swings, or feeling sore after workouts, it’s a strong indication you may need to increase your protein intake. Monitoring and adjusting your protein consumption according to your lifestyle can profoundly improve your well-being and performance.
