Five signs you have a protein deficiency – expert shares how to combat condition

12/06/2023

While protein deficiency is relatively rare in the UK there is still a risk that some people aren’t getting enough.

Most healthy adults need 0.81g of protein per kilogram of bodyweight. So for example a 60kg adult would need 48-60g per day.

Serious protein deficiency can cause swelling, fatty liver, and can increase the severity of infections, so spotting symptoms early on is advised.

Jess Hillard, sports nutritionist at leading sports nutrition brand, Warrior (www.teamwarrior.com), shared the signs you might have a protein deficiency and what you can do to combat it.

1. Loss of muscle mass

“This is probably the most obvious one as protein is well known for being a key component for muscle growth and recovery,” said Jess. “However, it is not only a loss of muscle mass, but this also then spirals into balance issues, as muscles support the skeletal system.”

2. Bone fractures

Alongside muscle loss, a protein deficiency may give rise to a higher risk of bone fractures.

Jess said: “With less support from muscles, the bones are at a very high risk of fracturing. Protein also helps with bone density, therefore, giving rise to a higher risk of osteoporosis with a low protein diet.”

3. Edema

This is shown through swollen, puffy skin, and though only happens in very extreme cases, said Jess, with higher prevalence in Central Africa, it is still one to be aware of.

She added: “It is believed to be caused by the low amount of albumin (the circulating protein in blood) due to albumin maintaining pressure in the body helping with fluid and blood circulation, preventing excessive accumulation in tissues.”

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4. Hair, skin and nail issues

Hair, skin and nail follicles are made up of protein strands (built up by amino acids which are the protein building blocks), said Jess. She explained: “A low protein consumption can lead to very weak, brittle and dry hair, nails and skin, causing easy breakage. Biotin, although not part of protein, is mostly found in high protein foods such as milk and eggs and is key for strong hair and nails and is often found to be low in those not consuming enough protein.

“If you struggle to get enough protein into your diet, a great option is the Birthday Cake Warrior CRUNCH bars from leading sports nutrition brand, Warrior (RRP £16.99 for a box of 12 available to buy from www.teamwarrior.com). These contain 20g of high-quality protein and are a convenient way to boost your protein intake in a tasty way.

“In order to combat being at risk of protein deficiency, one should try to consume roughly 0.75g of protein per kg body weight. This will vary between individuals too and may be higher or lower depending on the person and activity levels etc.”

5. Increases stunted growth within children

Amino acids within protein are key to growth for children. Jess said: “The connection between stunted growth and protein deficiency is high in children, and with roughly 161 million children worldwide seen to suffer from stunted growth, this link to protein could be a key factor to try to reduce this.”

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It’s great to consume a mix of both animal plant based protein sources in your diet, according to Registered Dietitian at F45 Training Ashleigh Kidd.

She advised: “Animal protein sources are complete proteins that obviously come from animals (i.e. turkey, chicken, fish, beef, pork loin, and dairy). When you hear “plant based protein” you might think of tofu or tempeh which can be yummy, but if you’re not a fan you can also choose foods like beans, whole grains, nuts/nut butters, and seeds.

“Swapping some of your animal proteins for plant based proteins may have positive impacts on your health including lowering triglycerides and cholesterol levels.”

Adding more protein into your diet doesn’t have to mean you’re chugging protein shakes every day.

Ashley recommended some easy protein foods to keep on hand:

Hemp seeds – try adding to smoothies, on top of toast, in oatmeal, or on salads/veggies.
Greek yogurt – add some nuts and fruit for a balanced snack (no you don’t have to eat plain Greek yogurt if you don’t like it, grab a flavour you enjoy).
Beans – these may be one of the most versatile foods to exist. Scrambled eggs? Add beans.
Salad? Add beans. Tacos? Add beans. The options are endless!
Hard Boiled eggs – it’s too easy to keep these stocked in the fridge to pair with fruit or whole grain crackers for an afternoon snack. Pro tip: hard boil your eggs in the air fryer and thank me later.
Lentils – these are a good source of protein and fibre. Try adding them to lunch bowls, chilli or salads
Tuna – one of the easiest ways to add protein to a meal when you’re low on time

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