10 Sneaky Signs You're Low In Protein & How To Bump Up Your Intake

Protein has become a buzzword in the well-being space, and for good reason. This macronutrient is essential for supporting your muscles, fueling your brain, keeping your immune system strong, and leaving you satisfied between meals. 

As mindbodygreen's supplements editor Molly Knudsen, M.S., RDN, wrote about her experience going from 60 grams to 100 grams of protein a day, bumping up your intake often requires building your meals around your protein source and increasing the serving sizes of your favorite high-protein foods (check out a list of 'em here).

In order to meaningfully up your protein intake for the sake of your health, you'll also want to pay attention to protein quality. Protein sources that contain adequate amounts of leucine (2.5-3 grams per serving) will be more effective for promoting muscle protein synthesis—aka, the growth of new muscles. Animal proteins tend to be higher in leucine than plant proteins.

If you struggle to get enough high-quality protein through whole food sources, protein powders can also be really helpful. Add a scoop of mindbodygreen grass-fed whey protein isolate+ to your yogurt bowl or morning smoothie to instantly start your day with 25 grams of protein (complete with 2.5 grams of leucine). The protein powder also tastes delicious with no funky additives, making it a great option for a clean post-gym refuel that will reward your muscles for all that hard work.*

Simple swaps can top off your new high-protein plan. Swap traditional pasta for a bean- or lentil-based alternative such as chickpea pasta to get an extra protein boost, or use bone broth instead of water as a base for soups or to cook rice.