10 Signs You Need More Protein and How Soya Can Help

Think back to a time when protein wasn’t a buzzword. When our grandparents worked in the fields, they lifted heavy loads, walked for hours, and rarely complained of tiredness or weakened immunity. Their diets were simple with healthy choices like milk, dahi, paneer, dal, and soya. These foods kept them strong and active. They didn’t know terms like “macronutrients” or “high-protein diet.” They just ate right.

But today, our diets and lifestyles are different. Most of us eat based on cravings or convenience. We have replaced balanced, nutrient-rich meals with carb-heavy, quick foods. It might seem harmless now. However, the effects of these habits become apparent through constant fatigue, low energy, and mood swings.

If you are ignoring these indicators by your body, here are 10 signs you need more protein.

10 Signs Your Body is Protein Deficient

Before diving into the signs, let’s know how much protein your body needs. According to Harvard Health, the recommended amount of protein is 0.8 grams per kilogram of body weight, or 0.36 grams per pound. So, if you are consuming less than the recommended amount, you are deficient.

Let’s look at the signs:

1. Constant Tiredness and Low Energy

If you feel drained despite sleeping well, it could be due to weakness and fatigue protein deficiency. Protein maintains muscle strength, supports metabolism, and fuels cell repair. When intake drops, the body starts breaking down muscle tissue to meet energy needs, leading to sluggishness and exhaustion.

2. Frequent Illness or Weak Immunity

Proteins are the building blocks of our body’s natural defence system (antibodies). A low-protein diet can weaken your immune response, making you more prone to infections and slower recovery. If you fall sick often, it’s time to reassess how to get more protein through your daily meals.

3. Hair Fall, Brittle Nails, and Dull Skin

Keratin and collagen are the proteins that give hair its strength and skin its glow. They depend directly on what you eat. Hair loss from lack of protein is often one of the first signs of deficiency. When your body doesn’t get enough, it diverts nutrients to vital organs, making your hair weak, nails brittle, and skin less elastic.

4. Muscle Weakness and Slower Recovery

Protein builds and repairs muscle tissue. Without enough, you may notice muscle loss symptoms like reduced strength, body aches, or slower recovery after exercise. Even daily tasks can start to feel more tiring.

Also Read: The Role of Soya Protein in Managing Diabetes

5. Sudden Weight Gain or Unexplained Weight Loss

A protein imbalance can affect metabolism. When your body doesn’t get enough protein, it may burn muscle for energy and store more fat. This leads to weight gain. On the other hand, some people experience unintentional weight loss because protein helps control hunger and maintain lean muscle mass.

6. Bloating, Constipation, or Gut Discomfort

Protein supports digestive enzymes and gut tissue repair. Low intake can disrupt digestion, leading to bloating, poor nutrient absorption, or constipation. Pairing protein with fiber-rich foods helps stabilise gut health and keeps your digestive system running efficiently.

7. Mood Swings and Anxiety

Protein influences the production of serotonin and dopamine. These are hormones that regulate mood and focus. Low protein levels can cause irritability, anxiety, or mental fog. If your mood feels unpredictable or you struggle to concentrate, your diet might be missing essential amino acids.

8. Hormonal Imbalance

Hormones such as insulin, thyroid hormones, and estrogen are all protein-based or protein-dependent. A diet lacking in amino acids can disrupt hormone regulation and lead to irregular cycles, fatigue, or difficulty losing weight, particularly in women.

9. Slower Healing and Bone Weakness

Protein isn’t just about muscles. It also supports bone density and tissue repair. Low protein intake can weaken bones over time, increasing the risk of fractures. If cuts and bruises take longer to heal, it is a sign you need more protein.

10. Faster Ageing

Amino acids are essential for collagen synthesis, the protein that maintains skin firmness and youthfulness. Inadequate protein accelerates the signs of aging, such as wrinkles, sagging skin, and loss of muscle tone. A diet rich in quality protein helps maintain skin elasticity and slows visible ageing.

Which Protein Source is the Best?

Indian diets have several protein sources. For instance, milk, curd, and paneer have high animal protein content; dal and legumes are plant-based and fibre-rich;  nuts are nutrient-dense but provide limited protein per serving. While all have benefits, each comes with limitations, either in amino acid profile, digestibility, or dairy. 

Among these, soya stands out as the most balanced option. It is plant-based, versatile, easy to incorporate into daily meals, and provides a high quantity of protein without excessive calories.

But is soya a complete protein? Yes. Soya contains all nine essential amino acids that the body cannot produce on its own, making it a complete protein suitable for vegetarians and vegans.

What are the Benefits of Soya Protein?

• Supports muscle and bone health by helping to repair tissues and maintain strength.

• It's 9 essential amino acids that strengthen your immunity.

• Promotes healthy hair and skin by providing the building blocks for keratin and collagen.

• Balances metabolism and hormones by supporting energy, digestion, and hormonal function.

• Soya is versatile and can be easily added to curries, smoothies, snacks, and wraps.

  
  

Prowise India: Your Trusted Source for Soya Protein

If you want the maximum nutritional benefits of soya, check Prowise India’s isolated soya protein. It has a 90% pure protein content, made from non-GMO, defatted and dehydrated soyabeans. Our products are ISO-certified to ensure the highest standards of safety and quality.