These under-the-radar symptoms can reveal a lot about your protein intake.

Whether you're training for a marathon or simply want to maximize your daily nutrients, protein is essential. That said, many people—especially women—don't get enough of it on a daily basis.

Here are the signs that may point to a protein deficiency. 

1. You often feel hungry, even after eating

Uncontrollable cravings—especially for sugary or fatty foods—can be a sign of nutritional imbalance. A meal low in protein leaves you feeling full for less time, which can create a vicious snacking cycle. Protein calms cravings and keeps you full for longer.

2. Your skin becomes dry, dull, or flaky

If your skin feels less supple and your hair is becoming brittle, it could be related to a lack of protein. Protein is a vital building block for hair, nail, and skin health. A lack of protein can cause your skin to lose elasticity and radiance, resulting in a dry or more irritated appearance.

Read more: Should You Consume 100g Of Protein Per Day?

3. Chronic fatigue

Do you constantly feel tired, even after a good night's sleep? A lack of protein may be the culprit. If you're lacking protein, you may experience brain fog. Unlike carbohydrates, which can make you feel sleepy after meals, protein maintains mental energy. Opt for foods rich in protein and iron, such as legumes, quinoa, or liver (in moderation).

4. Your hair is falling out more than usual

Unusual hair loss can be a sign of a diet too low in protein. Amino acids, essential components of protein, nourish hair follicles. Without an adequate intake, your body puts hair growth on hold, considering it a low priority in the event of a deficiency.

5. You get sick often

Protein plays a key role in antibody production and optimal immune system function. A deficiency can weaken your natural defences. Most protein-rich foods also contain zinc, which helps fight infections.

The best sources of protein 

While meat is a good source of protein, it isn't the only way to get your daily dose. 

Here are some tasty protein-rich foods to keep on rotation:

• Eggs, cottage cheese, Greek yogurt
• Tofu, tempeh, edamame
• Lentils, chickpeas, beans
• Fish, seafood, poultry
• Hemp, chia, flax seeds
• Nuts, nut butters, almonds

Protein-rich recipes to try:

• 5 High-Protein Recipes Made With Cottage Cheese
• Our Best Tofu Recipes
• 44 Fresh Fish Recipes For An Easy Dinner
• The Best Bean Recipes That Are Anything But Boring

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