It is rare to find brave souls who would argue that protein is one of the most important components of food (especially in sports and bodybuilding, in particular).
Without it, muscle growth, hormone synthesis (including anabolic testosterone, growth hormone, insulin), and digestive enzymes are impossible; it provides the building materials for the creation of cells in organs and tissues.
Most foods on our table contain protein, so a protein deficiency in the body is a rather rare phenomenon.
However, there are at-risk groups. Individuals with increased physical activity, teenagers during growth and active sports participation, various dietary restrictions that our era generates in abundance (diets, vegetarianism/veganism/raw foodism), and others.
How dangerous are the consequences of protein deficiency in nutrition?
To answer this, it is necessary to recall the important role of protein in the body and multiply this fact by the duration of the deficiency. As a result, we get something with vague outlines of “not very good,” and in the long term, as will be shown below, – catastrophic for health.
Main thoughts:
Lack of protein in the diet can stimulate appetite and manifest as a constant feeling of hunger
What are the dangers of protein deficiency? A real-life example
I will talk about the dangers of poor nutrition and insufficient protein intake during adolescence (when the body is growing) while engaging in sports and bodybuilding.
This was a long time ago, more than twenty years ago, when I was still a teenager and started to experiment with a home pull-up bar and two-kilogram dumbbells.
Adolescent curiosity gradually transformed into a passion, with typical goals for that age: to be more masculine, stronger “so that classmates would be a bit afraid”.
I have always disliked eating. And of course, I knew nothing about the necessity of “loving” it during intense sports activities.
Years of training five times a week, adolescence, and a reluctance to depend on food yielded results. During my first visit to the military enlistment office somewhere in the 9th grade, doctors assessed the physical condition of my body and its readiness for military service with surprise and concern.
Then came numerous medical commissions, examinations, and unclear diagnoses. I had a weak understanding of what was wrong with me and saw that doctors found it difficult to understand as well, but I clearly remember “functional disease… narrowing of peripheral vessels in the limbs…” and other not very pleasant things.
Now, when I look at my photos from that time, I am struck by the state of extreme exhaustion and foolishness.
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Before I started my “home bodybuilding” journey, I was always one of the best students in class, including in physical education. As I made “progress in bodybuilding,” my grades in physical education regressed.
I noticed a significant decrease in both strength indicators and endurance, along with the surprised look of the physical education teacher, who once had high hopes for me…
But that’s not all. I got sick very often. On average, I caught a cold 5-6 times a year, which always lingered in my body for 3-4 weeks, always progressing to more severe forms: angina, otitis, sinusitis…
Now that the picture of the “skinny” has formed more or less clearly, let’s move on. Sometimes it’s necessary to scare a little to get the needed message across.
It goes without saying what the reason for all of the above was: one of its significant components is highlighted in the article’s title and will be revealed below.
The lesson to take for yourself, especially if you are young: when the body is growing, the need for protein is already high to support that growth; if you are also engaged in sports, especially bodybuilding, it is crucial to pay very close attention to nutrition.
A long-term protein deficiency is dangerous not only because you won’t notice progress in sports and bodybuilding, possibly leading to a lifelong disappointment in them, but also due to serious functional disorders in the body, which in some cases you will have to carry with you for life… or possibly even roll with you…
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What is “protein deficiency”?
So, protein deficiency in nutrition is a condition where the amount of protein consumed is insufficient to meet the body’s needs.
The need for protein is individual. It is most often determined as a function of age, body weight, and level of physical activity.
According to some estimates, about 1 billion people worldwide consume insufficient protein 1 and suffer, possibly even without realizing it, from the consequences of its deficiency in the body.
The problem is particularly acute in some regions of Africa and Asia.
These are developing countries.
In developed countries, where food supply should be adequate, there are also certain at-risk groups for protein deficiency: vegetarians and vegans whose diets are unbalanced, elderly people, amateur athletes, and others.
Some of the obvious and particularly unpleasant symptoms of insufficient protein intake over a long period include changes in body composition or loss of muscle mass, slowing or halting progress in gaining muscle mass in bodybuilding, and deterioration of athletic functionality.
The list of symptoms of protein deficiency is significantly broader, corresponding to the wide range of functions in the body in which it participates. Some of them may manifest in the early stages, while others may indicate a very serious degree of deficiency.
Protein deficiency in nutrition is the mismatch between the amount of protein consumed through food and the individual need for it. Insufficient protein intake is characteristic of every sixth person on the planet Earth.
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Symptoms of protein deficiency in the body
1 Skin, Hair, and Nail Problems
The lack of protein in the body manifests itself through problems in the organs and tissues that are made up of it: skin, hair, and nails.
For example, acute protein deficiency in children leads to the formation of areas of skin with redness and lack of pigmentation, as well as a decrease in its mechanical strength (easy formation of cracks) (2,3).
Decreased thickness and strength of hair, loss of color, and hair loss, along with easily breakable nails, are other characteristic signs.
What does it look like? About like this.
Consequences of protein deficiency in a child’s diet – skin 3
The scientific report states the following 3:
“The child exhibited progressive changes in the skin, hair, and nails over the course of 1 year after being prescribed a low-protein diet by one of the doctors for the treatment of a certain condition. Examination revealed a significant increase in skin pigmentation with numerous areas of redness and bare spots on the arms and legs.
On the upper and lower extremities, skin peeling is visible. His abdomen was distended and swollen. His hair was pale yellow and brittle, with patches of hair missing on certain areas of the head. The nails were thin, brittle, and peeling.
After increasing the amount of protein in the child’s diet, the mentioned consequences of protein deficiency in his body disappeared.
Problematic skin with red patches and lack of pigment, decreased mechanical strength, “weak” thin hair and hair loss, brittle nails – characteristic signs of acute protein deficiency in the body.
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2 Swelling
Swelling is one of the symptoms of acute protein deficiency in nutrition. It manifests as fluid retention in the body’s tissues, particularly in the swelling of certain areas of the skin and fluid accumulation in the abdominal area.
The cause of swelling is the low level of a specific type of protein in the blood – albumin, which forms the basis of blood plasma (4).
One of the functions of albumin is to create a force that essentially pulls fluid from the tissues into the bloodstream. Thus, it prevents its accumulation, which visually manifests as swelling of the tissues and… the abdomen.
A distended abdomen is a characteristic sign of severe protein deficiency. Its bearers are often children in starving regions of Africa, about whom we are regularly informed by news reports or travel shows.
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Someone particularly insightful might ask: what is the connection between protein in food and some albumin?
Let us remind you: dietary protein is broken down during digestion into its constituent amino acids, which are absorbed into the blood and serve as material for creating proteins needed by the body. One of them is albumin.
Swelling of the skin and “distension” of the abdomen due to fluid accumulation are signs of serious protein deficiency in the body.
3 Loss of Muscle Mass
Muscles in the body are… the largest reservoir of protein.
Why a reservoir?
Because under certain crisis conditions (during poor nutrition and high physical load, for example), the body can break down muscle protein to use the amino acids in its composition for the needs of more important organs and tissues.
This condition is called “muscle catabolism” and is probably the only thing that every bodybuilder truly fears.
Even a slight deficiency of protein in the diet can cause loss of muscle mass or hinder progress in building it in bodybuilding.
In bodybuilding, the most dangerous stage in terms of muscle catabolism is the cutting phase, when the caloric intake is severely restricted and the risk of using muscle protein for energy significantly increases.
Research on elderly individuals shows a clear pattern: muscle mass “disappears” more actively in those who consume less protein. Conversely, increasing the amount of protein in the diet slows down the process of age-related muscle degeneration 5,6.
Muscles are a reservoir of protein: under conditions of caloric or protein deficiency in the diet, the body takes amino acids from them for use by more vital organs and tissues. This leads to a decrease in muscle mass.
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4 Decreased recovery speed after workouts
Insufficient protein intake in athletes’ diets disrupts the nitrogen balance in the body (making it negative), which is the cause of muscle catabolism – the predominance of muscle tissue breakdown over its synthesis.
In addition to muscle mass loss, this manifests as a decrease in muscle recovery speed after workouts, loss of endurance, the development of overtraining syndrome, and, as a result, a disruption of overall athletic functionality 7.
Overtraining syndrome and low muscle recovery speed after workouts are clear signs of protein deficiency in athletes’ diets.
5 Decreased bone strength
Yes, bones need more than just calcium. Protein is also necessary for bone formation, as calcium is absorbed with its help.
Protein deficiency in the body increases the risk of bone fractures 8,9,10.
Interestingly, both protein deficiency and excess can be harmful to bone health. The consequences of deficiency are clear, while excess creates an acidic environment in the body that promotes the “leaching” of calcium from the bones 8.
In one study of postmenopausal women, it was shown that the amount of protein in the diet affects the risk of hip fractures, rather than the deficiency of calcium and vitamin D as is commonly believed. Moreover, animal protein is more effective in this regard than plant protein 11.
Protein ensures bone health. Its deficiency leads to increased bone fragility and fracture risk.
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6 Slowed growth in childhood and adolescence
As was unequivocally demonstrated through personal experience at the beginning of the article, protein is vital for the growth and development of the body, especially during adolescence and childhood.
Stunted growth is one of the signs of inadequate nutrition and protein deficiency in the body. Why does this happen? Obviously, it is because there is not enough building material to support this growth.
Scientific research confirms a clear relationship between low protein intake and disruption of the growth process in children 12,13.
Protein deficiency in the diet is one of the likely causes of stunted and halted growth in children
7 Decreased Immunity
Protein deficiency in the body negatively affects immune function, increasing the frequency and severity of infectious and other diseases 14.
In one study on mice, scientists showed that the flu was much more severe when only 2% of the total caloric intake was from protein, compared to 18% of calories from protein 15.
Even when the amount of protein in the diet meets the lower recommended limit set by health organizations, it may still be insufficient to ensure strong immunity.
This was demonstrated in a study where elderly women followed a low-protein diet for 9 weeks. As a result, biochemical markers of immunity significantly decreased 16.
The inevitability of this fact is also confirmed by my own many years of experience. Throughout my life, I have conducted numerous dietary experiments on myself, and here is what I noticed: chronic protein deficiency in the diet combined with regular training leads to multiple cases of catching colds throughout the year (5-6 times), each lasting at least 3-4 weeks, progressing to the level of angina with abscesses and sinusitis requiring drilling a hole in the head.
The practical conclusion: if you often suffer from colds, try increasing the amount of protein in your diet.
Protein deficiency in the body weakens the immune system, which manifests as an increase in the frequency and severity of infectious diseases
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8 Constant Hunger
Protein-rich food is more satiating than carbohydrates and fats, as it has a higher satiety index. That is, after consuming it (and during the process), one feels less hungry and the feeling of hunger is suppressed for a longer time 20.
When there is little protein in the diet, the body tries to compensate for its deficiency by increasing appetite and prompting one to eat more in order to find the necessary ingredients 17,21. Moreover, at such times, one may crave “something special,” which, upon closer examination, has a high protein content.
But even if this is not the case, remember: protein is beneficial for weight loss, as it suppresses appetite and, consequently, reduces the number of calories consumed 18,19. And according to recent scientific studies, the main cause of obesity today is excessive calorie intake, rather than low physical activity.
Habits of satisfying hunger with carbohydrate-rich foods create a vicious cycle, leading to weight gain, as carbohydrates do not satiate appetite; we tend to eat a lot of them, and they also increase insulin levels in the blood.
The practical conclusion: if you constantly feel hungry, try increasing the proportion of protein-rich foods in your diet. And to assist you – a list of 30 protein-rich foods.
A lack of protein in the diet can stimulate appetite and manifest as a constant feeling of hunger
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How to replenish protein deficiency?
To eliminate the symptoms of protein deficiency in the body, you simply need to eat more of it. No matter how trivial that may sound.
There are two ways: natural protein-rich foods and sports protein.
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You can explore the list of protein-containing foods here, and read about the benefits and harms of sports protein here.
– How much protein should one consume daily to replenish its deficiency?
The protein requirement for each person is individual. It is determined by body weight, muscle mass, level of physical activity, age, and gender.
However, most often only two significant metrics are used: body weight and level of physical activity, and the daily protein dose is calculated as the number of grams of protein per kilogram of body weight.
For ordinary people (NOT athletes), it is recommended to consume a daily amount of protein based on 1 g per kilogram of body weight. This is equivalent to 80 g of protein for a person weighing 80 kg.
Athletes have a higher protein requirement because their muscles are actively working and require a constant supply of amino acids for growth and recovery, healing micro-injuries, and sometimes even for energy.
There is no consensus among scientists and experts regarding the recommended dose for athletes. Generally, it ranges from 1.4 to 2.2 g per kg of body weight. The upper limit is for bodybuilders, while the lower limit is for those training for endurance 22,23.
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Increased protein needs are also present in elderly people, as aging is accompanied by an inevitable loss of muscle mass. This category is recommended to consume 1.2-1.5 g of protein per kilogram of body weight 24.
To avoid the consequences of protein deficiency in the diet and to replenish it, ordinary people with low physical activity are recommended to consume at least 1 g of protein per kg of body weight; athletes – 1.4-2.2 g/kg of body weight, elderly people 1.2-1.5 g/kg of body weight.
At-risk groups for protein deficiency
- teenagers engaged in sports and bodybuilding: the protein requirement is high due to the need to support body growth and muscle functionality;
- athletes and bodybuilders with unbalanced diets: insufficient caloric intake in the diet, for example, can lead to the utilization of protein for energy;
- “people on diets”: this is especially true for drastic diets that completely exclude any macronutrient, such as protein. This includes detox diets, vegetarianism/veganism/raw food diets, where the body chronically lacks protein.
- pregnant women: carrying a fetus increases the mother’s need for protein and other nutrients.
- elderly people.
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Conclusion
Protein is essential for performing a vast number of tasks in our body: it is used to create muscles, skin, hair, bones, blood, hormones, and enzymes.
The multitude of functions defines the symptoms that indicate a protein deficiency in the diet, especially when it becomes chronic.
Among them are: loss of muscle mass, edema, skin, hair, and nail problems, decreased immunity with a characteristic increase in the frequency and severity of infectious diseases.
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