Protein is essential for keeping you strong and energized throughout your day. And when you choose sustainably sourced seafood for your protein you also help protect our oceans for future generations.
Let's explore the common signs that suggest you might benefit from more protein and discover delicious, ocean-friendly solutions along the way!
Note: While these experiences are often related to nutrition, they can have various causes. Consider this guide educational, and always consult your healthcare provider about persistent symptoms.
How's Your Protein Intake? A Quick Check-In
Notice any of these lately?
- Unusual fatigue, even after sleeping well
- Taking longer to bounce back after workouts
- Hair seems thinner or nails break easily
- Catching more colds than usual
- Intense afternoon sugar cravings
- Never quite satisfied after meals
- Trouble staying focused
- Small cuts healing slowly
- Muscles feeling softer despite exercise
If several of these sound familiar, exploring your protein intake could be worthwhile.
Why Protein Matters So Much
Think of protein as your body's building blocks, it's involved in virtually everything from maintaining muscles to keeping your energy steady. The Recommended Dietary Allowance (RDA) exists because getting enough protein is that important.
When you consistently fall short of your protein needs, your body adapts in ways you might not immediately connect to your diet. The changes happen gradually, which is why many people don't realize protein could be the missing piece.
What Your Body Might Be Telling You
1. Everything Feels More Difficult
When protein intake is consistently low, everyday activities can become surprisingly challenging. The stairs at work seem steeper. Grocery bags feel heavier. Your usual workout becomes a struggle.
This happens because protein helps maintain muscle mass. Without enough, you may gradually lose strength – even if you stay active.
2. Workout Recovery Takes Forever
We all expect some soreness after exercise, but when it lingers for days instead of hours, protein might be a factor. Your muscles need those amino acids from protein to repair and rebuild after training.
3. Your Muscles Look Different
Even if you're exercising regularly, you might notice your muscles looking less defined when protein intake drops.
Changes You Can See
4. Your Hair Is Trying to Tell You Something
Hair is made primarily of protein (specifically keratin), so when your protein intake drops, your hair often shows it. You might notice more strands in your brush, less shine, or hair that breaks easily.
Good to know: Hair changes usually reflect your nutrition from about 2-3 months ago, so improvements take time to show.
5. Brittle Nails That Won't Grow
Like your hair, nails need protein to stay strong. If they're peeling, breaking, or growing unusually slowly, increasing protein intake often helps.
6. Skin That's Lost Its Glow
Protein helps your body produce collagen, which keeps skin looking healthy and resilient. When protein is low, you might notice dryness, dullness, or that small blemishes take longer to clear up.
How Low Protein Affects Your Daily Life
7. Catching Every Bug Going Around
If you're the person who catches every cold in the office, consider your protein intake. While many factors affect immunity, protein plays a key role in maintaining your body's natural defenses.
8. Slow Healing
Notice that paper cut from last week is still there? Or bruises seem to stick around forever? Protein is one of several nutrients your body uses for its natural healing processes.
9. Exhausted No Matter How Much You Sleep
That bone-deep tiredness that sleep doesn't fix? The 3 PM slump that has you reaching for caffeine? While many things affect energy levels, inadequate protein is often an overlooked factor.
Protein helps maintain steady energy as part of a balanced diet – it's not just about carbs and caffeine!
10. Brain Fog That Won't Clear
Having trouble concentrating or feeling mentally fuzzy? Your brain uses amino acids from protein to produce neurotransmitters that support focus and clarity. When protein is consistently low, that mental sharpness can suffer.
The Hunger and Craving Connection
11. Sugar Cravings That Hit Hard
Those intense afternoon chocolate cravings might not be about willpower. When meals lack adequate protein, blood sugar can fluctuate more dramatically, triggering those urgent "need sugar now" feelings.
12. Never Feeling Truly Satisfied
You just ate lunch, but an hour later you're prowling the kitchen again. Sound familiar? Protein naturally promotes satiety – that satisfied feeling that tells you you've had enough. Studies have shown that higher protein meals increase satiety more than lower protein meals. Without adequate protein, you might find yourself constantly grazing.
How Much Protein Do You Actually Need?
General Guidelines:
- Most adults: 0.8g per kg body weight (minimum RDA)
- Active individuals: Often benefit from 1.2-1.6g per kg
- Very active/athletes: May need 1.6-2.2g per kg
- Older adults (65+): Often benefit from 1.0-1.2g per kg
Real-world example: A 150-pound moderately active person might aim for 80-100g daily – roughly 25-30g per meal plus a protein-rich snack.
Remember: These are general guidelines. Your individual needs may vary based on your health, activity level, and goals.
Wild Planet Protein
Here's where your personal health goals meet ocean conservation. Wild Planet utilizes fishing methods that deliver premium protein while protecting marine ecosystems. Every can is proof that you don't have to choose between nutrition and sustainability.
Easy Morning Protein
Start your day with convenient, sustainable options:
Wild Yellowtail (20g protein): Mix into scrambled eggs or add to avocado toast. Our selective fishing methods target specific schools, minimizing environmental impact.
Wild Albacore Tuna (33g protein): Perfect stirred into Greek yogurt or on whole grain crackers. Pole and line caught – one fish at a time – to protect ocean biodiversity..
Need breakfast inspiration? Check out our 14 Protein-Packed Seafood Breakfast Ideas.
Post-Workout Power
Recover with complete proteins:
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Wild Salmon: 17-18g protein from responsibly managed fisheries
- Wild Sardines: 18g protein plus sardines are an easy way to eat lower on the food chain while gaining essential nutrients such as EPA and DHA Omega-3s, iron, and potassium
Grab-and-Go Solutions
Life gets busy. Our Ready-to-Eat Meals deliver quality protein anywhere, anytime – no prep needed. Keep them in your desk, car, or gym bag for those moments when you need some food fast!
Your Next Steps
If you’ve recognized yourself in several of these signs, you're not alone – many people don't get enough protein. The good news? Small changes can make a big difference in how you feel.
Start simple:
- Add a palm-sized portion of protein to each meal
- Choose quality sources that align with your values
- Notice how you feel over the next few weeks
With Wild Planet, every meal becomes an opportunity to fuel your body while supporting fishing practices that keep our oceans thriving.
Explore Wild Planet's ocean-friendly options and taste the difference responsible fishing makes.
