Protein deficiencies – impact on health, figure and fitness

Protein is one of the macronutrients essential for health. Our body needs it and uses it in virtually every biochemical reaction that takes place in the body. Knowledge about the importance of protein in the diet has increased in recent years, and most people have no problem getting enough of this macronutrient. Consuming the recommended amount of protein is important for health. So what happens if you don't eat enough?

1. How much protein do you need?
2. Extreme protein deficiency
3. Muscle loss
4. Weakened immune system
5. Reduced bone growth and density
6. Increased feeling of hunger
7. Negative impact on skin and hair
8. Summary

How much protein do you need?

Protein requirements vary depending on factors such as age, weight and level of physical activity. Currently, according to experts, protein requirements are approximately 0.8 grams per kilogram of body weight. This is actually the minimum amount of protein necessary to prevent muscle loss. This means that most people need to consume more protein to maintain optimal health.

Experts suggest that physically active individuals should aim for a daily protein intake of between 1.2 and 2.0 grams per kilogram of body weight. Some studies show that the requirement for competitive athletes may exceed 2 grams per kilogram of body weight. Pregnant and breastfeeding women, the elderly, and people with diseases that increase protein requirements (e.g., certain cancers) should also consume more protein. The highest intake, up to 2.5-3 g, is recommended for people who are trying to lose weight.

Extreme protein deficiency

Severe protein deficiency can lead to two forms of malnutrition known as kwashiorkor and marasmus. These can cause stunted growth and swelling of the entire body. This type of life-threatening malnutrition is most commonly seen in children in developing countries.

In developed countries, protein deficiency – especially to such a critical level – is rare. Nevertheless, some people are more at risk of not getting enough protein. One example of a group at risk of insufficient protein intake is the elderly, especially those living in nursing homes or those following poorly planned restrictive diets that eliminate sources of protein-rich foods.

Muscle loss

Low protein intake can affect your health and appearance. If you consume too little protein, you may experience muscle loss. To maintain muscle mass, you simply need to consume enough protein every day. If you do not meet the minimum requirement for this macronutrient, you will begin to lose muscle mass, which in turn can affect your fitness, strength and physical appearance.

Weakened immune system

Protein is essential for the proper functioning of the immune system. It is crucial for the production of antibodies that protect you from getting sick. Insufficient protein intake can impair immune function, increasing the risk of infection.

Reduced bone growth and density

Your bones are mainly made up of collagen, which is a type of protein. In children, low protein intake can cause reduced bone growth. In seniors, insufficient protein intake can negatively affect bone mineral density, which reduces bone strength.

Studies show that older adults who consume higher amounts of protein have higher bone mineral density and are less prone to fractures compared to older adults who eat less protein.

Increased feeling of hunger

Apart from protein, other macronutrients include carbohydrates and fats. Of these three, protein is the most filling, keeping us feeling full long after we have finished a meal. If your meal is low in protein, you are likely to feel hungry soon after eating, which can lead to excess calories in your diet.

Negative impact on skin and hair

Protein is essential for maintaining healthy hair and skin. Low-protein diets can negatively affect their condition. Skin dryness, premature ageing, and weak and falling hair may occur.

Summary

Protein requirements may vary depending on age, weight, and activity level. Although protein deficiency is not common in developed countries, it is worth looking at how much protein you consume. This is especially important if you do not pay much attention to your diet and notice worrying symptoms such as weakness, susceptibility to infections, dry skin or hair loss.

Fortunately for most people who follow a well-balanced diet, getting enough protein is not difficult. However, if you are not getting enough protein in your diet, you can take one protein shake a day as a preventive measure.

Sources:

• https://www.mdpi.com/2072-6643/11/5/1136
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4924200/
• https://www.sciencedirect.com/science/article/pii/S0022316622085893?via%3Dihub
• https://journals.lww.com/jasn/Abstract/2020/08000/The_Effects_of_High_Protein_Diets_on_Kidney_Health.7.aspx
• https://www.sciencedirect.com/science/article/pii/S2001037019301448?via%3Dihub
• https://www.mdpi.com/2072-6643/11/5/1136