Doctors Flag 10 Signs of Low Protein Intake, Urge 20 Grams Per Meal

2 articles · Updated · Prevention Magazine · May 27

10 symptoms may signal insufficient protein intake, doctors said, including stalled fitness gains, constant fatigue, sugar cravings, dull skin and frequent hunger after meals.
20 grams of protein per meal is a practical target, dietitian Sarah Mirkin said, because spreading intake across the day helps support muscle repair, fullness and steadier energy.
0.8 grams per kilogram of body weight per day is the baseline for adults—about 54.5 grams for a 150-pound person—while people over 65 should aim for 1 to 1.2 grams.
Other warning signs include thinning hair, mood swings, bloating or swollen legs, getting sick more often, and losing muscle instead of fat, especially as age-related muscle loss accelerates.

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