Worried you’re not getting enough protein? For years, I wasn’t. In fact, I avoided protein like the plague. I thought that if I ate too much protein and worked out, I would become bulky. It also didn’t help that I grew up in the 2000s, when cereal and granola bars were considered “health foods.” If you felt hungry in the middle of the morning, you’d likely be told to eat a bowl of Special K. Problem solved!
It’s no wonder, then, that I had a bad relationship with food—I ate little more for breakfast than a bowl of fruit. I had cravings all the time, felt exhausted, and experienced mental lapses. And, for the record, my muscles were basically non-existent.
Of course, I’m not alone—many people don’t consume enough protein, omitting it from their first, second, and even third meals of the day. These days, however, we are much more attuned to the fact that getting adequate protein is not just necessary—it’s vital for women as we age. It’s also especially important to have in the morning. Studies show that eating at least 30 grams (g) of protein for breakfast can prevent fatigue and cravings between meals. “Eggs, Greek yogurt, or rich protein sources such as salmon, mackerel, and tuna help control appetite throughout the day while supporting a faster metabolism, reducing inflammation, and improving cognitive function,” explains nutritionist and biologist Anastasiia Kaliga of the holistic wellness app Luvly.
What are the signs you’re not getting enough protein?
When I finally realized that I wasn’t getting enough protein for my body to function properly, it was because my menstrual cycle had become irregular. (Turns out protein is important for hormones, too.)
Missing periods, experts say, is just one sign you may not be getting enough protein. Other symptoms? Swelling in the hands and feet, getting sick frequently, feeling depressed, or having wounds that are slow to heal. Below, nutritionists share a few more signs that you may not getting enough protein.
“In extreme cases, you can be tired and lack energy,” explains nutritionist Mariana Pérez-Trejo Soltwedel. “After all, consuming balanced meals—including protein—is key to keeping the immune system functioning and for regulating your hormones.”
This is because “undernutrition may result in weight loss and nutritional deficiencies leading to fatigue by means of ‘lack of energy,’” notes a 2020 scientific overview that looked at nutritional status as a mediator for fatigue. “When protein and energy intakes fail to meet individuals need, body stores are catabolized to provide energy, leading to the depletion of body fat and muscle with consequent symptoms such as fatigue or tiredness.”
Another study examining the relationship between fatigue and protein found that “higher protein intake is independently associated with a lower risk of moderate and severe fatigue.”
“Protein is important for joints, muscle recovery, and muscle building. It also helps you maintain muscle mass in the long term,” explains Pérez-Trejo Soltwedel. “It’s especially important if you have intense exercise sessions—there’s no use doing anabolic or strength training and then not feeding your muscles.”
To that end, eating ample protein can also help you achieve better results from your workouts. “You can be doing hours of exercise and not notice a change in your body or even gain muscle mass, if you’re not eating enough protein,” Pérez-Trejo Soltwedel says. And if you don’t exercise frequently? “That’s even worse,” she says. “You won’t be able to maintain the muscle mass you do have.”
If your nails and hair aren’t looking their healthiest, it could be a sign you’re not getting enough protein. After all, “protein contains collagen and keratin, which are indispensable for healthy nails, hair, and skin,” says Pérez-Trejo Soltwedel. “If you don’t consume enough protein, your skin can become very dry, your nails will start to break, or you could even experience hair loss.” If you’re noticing any of these symptoms, it’s best to visit a doctor to have your protein levels checked.
“If you are only consuming carbohydrates, you may finish eating and feel hungry half an hour later—you never feel satisfied,” says Pérez-Trejo Soltwedel. This is because protein can increase feelings of satiety, while simple carbohydrates can lead to blood sugar spikes that cause cravings later. “Rather than reaching for white bread and sugar-rich cereals that break down quickly and offer little nutritional value, start the day with a protein-rich breakfast,” recommends Kaliga. “A high protein diet can reduce ghrelin, the hormone that signals to your brain when it’s time to eat, and increase peptide YY, which signals satiety.”
For those following a plant-based or vegan diet, Pérez-Trejo Soltwedel recommends working with a nutritionist who can help determine your proper macronutrient intake. “You should also supplement with vitamins, minerals, magnesium, and omega,” she notes. “Be sure to consume protein from whole grains and legumes.”
Did you know that protein intake can have an effect on mood stability and regulation? A 2023 study found that amino acids–the cellular building blocks of protein–play “a significant role in mental health as they help build neurotransmitters.” Neurotransmitters are chemicals that are responsible for allowing brain cells to communicate, ultimately affecting how well we’re able to regulate mood-related chemicals like serotonin and dopamine.
How much protein should you eat per day?
Current advice is to aim for 30 g of protein at each meal. If you eat three meals a day, you should get a solid 90 g of protein before even thinking about snacks. At the very least, experts say 10% of our daily calories should come from protein. To figure that out in grams, just multiply your weight in pounds by 0.36—the result is the minimum amount of protein in grams you should aim for each day. However, the amount of protein you should consume can fluctuate depending on your age and activity level.
If you find trackings exact amounts difficult, a good way to estimate 30 g of protein is to compare it to about the size of your fist. “You want the protein on your plate to be at least the size of your hand,” registered dietitian Lisa McDowell told Vogue last year. It’s a visual cue that will help you get close to 30 g. “And if you’re eating eggs, which are basically a multi-vitamin and high in protein, remember you need at least four to make it to that number.”
When is the best time to eat protein?
There’s really no best time to eat protein. Spreading it evenly throughout the day will be more beneficial than concentrating your entire protein quota on one meal or one snack. Nutritionist and founder of supplement brand Artah, Rhian Stephenson, previously told Vogue that a protein-centered day starts with a good breakfast. “Eating a healthy portion of protein for breakfast can help balance blood sugar and energy. Plus, studies have shown that front-loading your day with adequate protein improves satiety and decreases appetite throughout the day,” she said.
What is the difference between animal protein and plant protein?
Whether you’re plant-based or eat animal products, consuming enough protein is still important. Where you get that protein from will differ—i.e., from meat or from certain combinations of plant foods—as will the bioavailability. “The quality of a protein source can be determined by the amount of protein it contains per 100 g, the amount of essential amino acids in that protein, and its digestibility. Plant proteins–such as those in cereals, legumes, and nuts–are usually of lower quality than animal proteins due to their lower amino acid content and ratio,” nutritionist Laura Parada told Vogue in 2025.
That being said, there are vegetarian and vegan protein sources that can help you hit your goal. Greek yogurt, cottage cheese, soy-based foods, legumes, and nuts all contain varying amounts of protein. For meat eaters, lean meats, eggs, fish, seafood, red meat, dairy, and cheese all contain bioavailable protein. Plus, there are vegetarian, dairy-based, and vegan protein powders that can help top up a well-rounded diet. Just remember, protein snacks and powders are classed as ultra-processed foods and best consumed in moderation. Whole-food protein sources are always best for whole-body health.
Shop Vogue’s favorite protein powders below.
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