Protein is having its moment in the spotlight and for good reason. This macronutrient isn’t just about building biceps; it’s essential for everything from your metabolism and immune system to your skin, hair and nails.
“Protein plays a key role in countless bodily functions,” says Dr P. R. Kini, consultant physician and nutrition specialist. “It supports muscle repair and growth, maintains healthy skin, hair and nails, helps with hormone production, and even keeps you feeling full for longer.”
While it’s common knowledge that we need protein, exactly how much you require can vary depending on your age, activity levels and overall health. Many nutritionists recommend aiming for roughly 25–30 grams per meal, spaced evenly throughout the day, rather than cramming it all into dinner. Since your body doesn’t store protein, a steady supply ensures it can use amino acids for repair, growth and energy whenever needed.
If you’re wondering whether you’re getting enough, here are five red flags to watch out for.
1. You’re Constantly Hungry
If you find yourself reaching for snacks soon after a meal, a lack of protein might be to blame. Protein helps to keep you satiated, so skimping on it can leave you feeling peckish far too soon. “If someone tells me they’re hungry all the time, my first check is their protein intake,” says Dr Kini.
2. Cuts and Scrapes Take Forever to Heal
Protein provides the raw materials your body needs to repair itself including collagen, which is vital for tissue healing. Without enough, the repair process slows, and even minor wounds can linger.
3. You’re Struggling to Build Muscle
You could be lifting diligently at the gym, but without adequate protein your body simply won’t have the resources to build new muscle fibres. “Resistance training stimulates muscle growth, but protein provides the building blocks,” Dr Kini explains. If hitting your daily target feels tricky, consider adding protein-rich snacks or a quality protein powder.
4. Your Hair Is Thinning
Hair growth is a high-energy, protein-dependent process. “Hair follicles are constantly cycling through growth and rest phases, and they need protein to keep producing strong, healthy strands,” says Dr Kini. If you’re not getting enough, the growth phase can be disrupted, potentially leading to hair loss.
5. Your Nails Are Brittle
Nails are made largely of keratin- a structural protein. Inadequate protein intake can mean your body can’t produce enough of it, leaving nails dry, weak and prone to splitting. Other nutrients like biotin, vitamin C and vitamin E are also important, so aim for a varied diet with nuts, eggs, leafy greens and colourful vegetables.
How to Increase Your Protein Intake
If 25–30 grams per meal sounds daunting, start small. Dr Kini suggests making easy swaps, such as:
Adding Greek yoghurt to breakfast
Mixing cottage cheese into scrambled eggs
Stirring a scoop of collagen or whey protein into coffee or porridge
Including tofu, lentils or fish in lunches and dinners
And don’t neglect breakfast. “Front-loading your day with protein helps stabilise energy and hunger,” Dr Kini notes. Eggs, smoked salmon, yoghurt bowls and protein smoothies are all simple ways to boost your intake first thing.