Here's How to Know if You Need More Protein - BodyRock

Your Cart is Empty

Here's How to Know if You Need More Protein

January 11, 2016 3 min read

Are you feeling under the weather even on sunny days? Do you have a hard time recovering from injuries? Are your workouts leaving you drained and aching all over? One potential reason for all these problems may be insufficient protein intake. Proteins are the building blocks of all living cells, and if your diet is lacking this important nutrient (which is often the case with vegans and vegetarians), you may be in for a rocky ride with or without heavy workouts in the mix. The average protein needs for sedentary adults total 0.8 grams per kilogram of bodyweight a day, but the figures can double or even triple for breastfeeding women, professional athletes and individuals recovering from serious illnesses. Still, how do you know you need extra proteins, and more importantly, what can you do about it? Here are the main signs that your diet may be lacking protein, followed by the easiest ways to remedy the deficiency. here's how to know if you need more protein [bctt tweet="Here's How to Know if You Need More Protein"]

Symptoms of protein-deficient diet

  1. Persistent fatigue and moodiness – Without proteins to stabilize blood sugar levels, you may experience drowsiness, moodiness and low energy levels. If not timely remedied, the problem may evolve into obnoxious brain fog, memory problems and chronic fatigue.
  2. Constant cravings – If you crave sweets after meals, your body may be needing extra quantities of easily digestible energy to keep blood sugar levels steady. Simple carbs provide a quick energy fix, but they do not offer a lasting solution and can even aggravate the problem further by causing diabetes type 2.
  3. Lengthy recovery from injuries – Protein deficiency is often manifested in prolonged recovery from injuries. Since the body is not getting sufficient quantities of tissue-building matter to repair damages, natural healing processes can slow down considerably.
  4. Hair and nail brittleness – Proteins are used in the production of all tissues in the body, including hair and nails. Once the organism goes into conservation mode due to a pressing lack of protein, your hairline may begin to recede, and your nails can become brittle.
  5. Overall weakness and sensitivity – Without quality nutrients, the organism becomes easily exhausted and prone to allergies and infections. If even the easiest exercises feel too strenuous or if you are constantly falling ill, it may be time to reach for proteins instead of simple sugars.

Efficient protein deficiency fixes

If you have identified some of the symptoms listed above as your everyday problems, consider the following fixes to get your protein intake and overall wellbeing back on the right track.
  • Use protein supplements - Quality protein powders are an excellent source of this precious nutrient. Proteins from whey and casein powders are metabolized more easily than those found in solid foods, so they are an ideal dietary addition for people whose diet is low in protein.
  • Up red meat intake – If you are not a plant-based diet aficionado, increasing your daily intake of meat such as lean chicken, steak, pork loin, beef (either as jerky or roasted), tuna and turkey may solve your protein deficiency.
  • Eat plenty of beans and lentils – Soy, legumes, garbanzo, pinto, black and kidney beans are probably the cheapest protein foods out there. High in vitamins and minerals, lentils and beans should be consumed several times a week for optimal nutrition.
  • Increase consumption of dairy and eggs– Low-fat milk, cheese and eggs are rich in protein, potassium and calcium, so add them to your plate when looking to counter the side effects of protein deficiency.
  • Add nuts and seeds to your plate – Various seeds and nuts such as almonds, chia seeds, peanuts and flaxseed contain lots of protein, providing a more balanced snack than carb-rich foods.
Beating protein deficiency and restoring seamless health and stable energy levels is easy if you know which foods to add to your plate. Do not wait for fatigue, candy cravings, muscle pains and other problems to turn chronic: beat them with the right diet and supplements.

Leave a comment

Also in BodyRock Store Blog

Image of Bodyrock blog article - What Happens To Your Butt When You Sit All Day?
What Happens To Your Butt When You Sit All Day?

July 14, 2019 3 min read 666 Comments

Do you think your booty looks a little flat? This might be why!
Read More
Image of Bodyrock blog article - 12 Ways To Make Your Belly Flatter By The End Of The Day
12 Ways To Make Your Belly Flatter By The End Of The Day

July 08, 2017 4 min read 53 Comments

Read More
Image of Bodyrock blog article - 7 Ways To Stop Binge Eating In It's Tracks
7 Ways To Stop Binge Eating In It's Tracks

June 22, 2017 2 min read 6 Comments

Do you ever find yourself knuckle-deep in a bag of Cheetos?
Read More
Shipping & Delivery
We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA & Canada via expedited or standard shipping (whichever is faster) with our partners at UPS. Once your order has been processed successfully we try to have your shipment prepared within 1-2 business days, and it typically takes 2-4 days to get to you once it leaves our warehouse.

Free Shipping: We are thrilled to now offer free shipping at checkout! If you choose this option at checkout, your order will be delivered ground within 5-7 business days.

We currently DO NOT SHIP to locations outside of the US and Canada. We DO NOT ship to a P.O. Box number.

We ship all of our physical products with UPS, from our warehouse location in Kingston, Ontario, Canada. Sometimes delivery can be delayed by circumstances out of our control, like postal & custom delays, back-ordered products or incorrectly entered shipping addresses. If there is a delay at Customs, a representative of UPS may contact you to provide your identification in order to receive your package. Please do this ASAP: Customers will be responsible for any additional shipping fees for failure to provide the required information to release a shipment.

Make sure when checking out and paying for your order that all of your information entered is correct! If you notice a mistake in your address, please try to contact us before your order is processed for shipping to avoid any missed shipments or delays. As soon as we process your order for shipping, you will receive a shipping confirmation email that contains your UPS tracking number. You can head on over to the UPS Website to see where your products are. Note: tracking information may take 1-2 business days to be updated in the UPS system

If you are not home when your package is delivered, BodyRock is NOT responsible if it is stolen. Please contact us if this happens to you and we will provide you with all the information needed to take the next steps.
Returns & Exchanges

BodyRock Equipment

We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.

Digital Products

We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.


All of the BodyRock clothing is made to order and so is final sale. If you have any questions about sizing prior to placing your order, please contact us.