The Quiet Cornerstone of Health: Protein is sometimes perceived as a concept belonging to the world of bodybuilding and sports, but in practice it is a basic nutritional component essential for every person, at any age. It serves as the raw material for building cells, producing hormones, enzymes, and antibodies. When the amount in the diet is insufficient, the body enters a state of adaptation that may manifest in a series of symptoms that are sometimes mistakenly interpreted as routine fatigue or general weakness.
What does protein do in the body? It can be thought of as the main building material of the human body. The amino acids that compose it participate in almost every chemical process, from transmitting neural messages to hormonal regulation. Protein is essential for repairing damaged tissues, healing wounds, creating blood cells, and maintaining normal muscle mass. The immune system, for example, depends on the production of antibodies, which are proteins in every respect. Bone density is also affected by the level of protein in the diet, especially in older age.
The general recommendation for a healthy adult stands at approximately 1 protein per kilogram of body weight per day. A person weighing 70 kilograms therefore requires about 70 grams of protein per day. Someone who trains intensively, is over the age of 60, or is in a recovery process, may require a higher amount of 1.5 grams per kilogram of body weight per day. However, in practice there are quite a few people who do not reach even the basic threshold, mainly in a low-protein diet or an unbalanced diet.
Five Possible Signs of Protein Deficiency
Muscle weakness and loss of muscle mass: When the body does not receive enough protein, it breaks down muscle tissue to supply itself with essential amino acids. The result may be a gradual decline in strength, difficulty in daily activities, and a general feeling of looseness. People who consume less than 0.45 grams of protein per kilogram of body weight per day are at increased risk of such impairment.
Frequent infections and recurring illnesses: A properly functioning immune system requires protein to produce antibodies and defense cells. A significant deficiency may impair the body’s ability to cope with pathogens. Those who suffer from recurrent colds, frequent inflammations, or slow recovery from illnesses, may benefit from a nutritional evaluation.
Persistent fatigue: Protein participates in regulating metabolism and in energy production. When intake is low, the body may enter a state of relative energy deficiency. Studies have found a connection between higher protein intake and a reduction in feelings of fatigue. People living on a diet rich in simple carbohydrates and low in protein may experience fluctuations in blood sugar levels and fatigue that does not pass even after rest.
Fractures and low bone density: In recent years, the connection between adequate protein intake and bone health has been strengthening. Meta-analyses have shown that higher protein intake is associated with an 11% to 16% reduction in the risk of hip fractures. Although vitamin D and calcium are important, an inverse relationship has been found between fracture risk and total protein in the diet.
Increased craving for snacks: Protein increases the feeling of satiety and reduces levels of the hormone ghrelin that promotes hunger. When meals are low in protein and rich in simple carbohydrates, the feeling of hunger returns quickly and leads to frequent snacking. Incorporating protein into snacks, such as Greek yogurt, nuts, or legumes, may help balance the feeling of fullness.
How can protein intake be increased without relying only on shakes? Animal sources such as chicken, fish, eggs, cheeses, and Greek yogurt provide complete protein containing all nine essential amino acids. Quinoa is also considered a complete plant source. Legumes such as lentils, chickpeas, and beans, combined with whole grains, allow for good nutritional complementation. A handful of nuts of about 30 grams provides about 8 grams of protein, and low-fat cheeses can add about 20 grams of protein per serving.
Those who prefer plant-based milk substitutes should note that products that are not fortified usually contain little protein. There are fortified versions on the market that can significantly contribute to daily intake. Protein supplements can constitute a solution in certain cases, but are not a substitute for a varied and balanced diet.
Despite the popularity of the protein shake after training, the central question is not when to drink it but whether the overall daily diet provides the required amount. Therefore, there is no need to drink a protein shake immediately after a workout. What is important is adherence to sufficient daily protein intake. It is far beyond inflated muscle, and it affects immunity, the skeleton, and energy levels. A simple examination of eating habits may reveal that sometimes, before searching in the supermarket refrigerator for some new “pro” product, it is worth starting with the plate.