8 signs you're not eating enough protein (and what to do about it)

8 signs you're not eating enough protein (and what to do about it)

Feeling tired all the time?

Constantly hungry?

Struggling to lose weight despite eating "healthy"?

Watching your muscle tone disappear even though you're trying to look after yourself?

The problem might not be your willpower.

It might be your protein intake.

Protein has become one of the most talked-about nutrients in recent years, and for good reason. It plays a critical role in everything from muscle maintenance and metabolism to healthy ageing, hormone production and keeping you feeling satisfied after meals.

Yet many women - especially women over 40 - are not eating enough.

In fact, one of the most common things we see at Zing Wellbeing is women dramatically underestimating how much protein they are actually consuming each day.

Let's look at the signs you may not be getting enough protein and what you can do about it.

Why is protein so important?

Protein is often called the building block of the body.

It helps build and maintain:

  • Muscle
  • Skin
  • Hair
  • Nails
  • Bones
  • Hormones
  • Enzymes
  • Immune cells

Protein also plays a major role in:

  • Healthy ageing
  • Weight management
  • Blood sugar balance
  • Recovery after exercise
  • Feeling fuller for longer

This becomes even more important during perimenopause and menopause when women naturally begin losing muscle mass.

How much protein do women need?

Requirements vary depending on age, activity levels and health goals.

Many experts now suggest women over 40 may benefit from aiming for approximately 1.2 to 1.6 grams of protein per kilogram of body weight daily, particularly if they are active or trying to maintain muscle mass.

For many women, that works out to roughly:

  • 80g to 120g protein daily

Yet many women are only eating 40-60g per day.

P.S if you want a REALLY quick way to boost your protein, check out our organic and vegan protein powder here

8 signs you're not eating enough protein

1. You're hungry all the time

Protein is one of the most filling nutrients.

If you find yourself:

  • Snacking constantly
  • Craving food shortly after meals
  • Feeling hungry an hour after eating

you may need more protein.

Protein helps slow digestion and supports satiety, helping you stay fuller for longer.

2. You're losing muscle tone

One of the biggest signs of low protein intake is loss of lean muscle mass.

You might notice:

  • Less definition in your arms
  • Reduced strength
  • A softer body composition
  • Difficulty maintaining muscle

This becomes increasingly important during menopause when muscle loss naturally accelerates.

3. You're struggling to lose weight

Protein can support weight management by helping you feel fuller and preserve muscle during weight loss.

If your meals are mostly carbohydrates with minimal protein, you may find yourself hungrier and more likely to overeat later.

4. You're constantly tired

While fatigue has many possible causes, inadequate protein intake can contribute to low energy levels.

Protein provides amino acids that help support many important functions throughout the body.

5. Your hair seems thinner

Hair is primarily made of protein.

When protein intake is inadequate over time, some people notice changes in hair thickness, growth or quality.

6. Your nails break easily

Weak, brittle nails can sometimes be linked to poor overall nutrition, including insufficient protein intake.

7. You take longer to recover after exercise

Protein plays an important role in muscle repair and recovery.

If you're exercising regularly but feeling sore for days afterwards, your protein intake may be worth reviewing.

8. You're getting older but not increasing protein

This may sound surprising, but age itself is a reason to focus more on protein.

As we get older, our bodies become less efficient at building and maintaining muscle.

This means protein becomes more important - not less.

Why protein matters so much during menopause

One of the biggest mistakes many women make during menopause is focusing solely on calories.

Protein deserves equal attention.

Higher protein diets may help support:

  • Muscle maintenance
  • Bone health
  • Healthy ageing
  • Weight management
  • Satiety
  • Strength
  • Recovery

For women navigating perimenopause and menopause, protein is one of the most important nutrients to prioritise.

Easy ways to increase your protein intake

Many women assume increasing protein means eating chicken breast at every meal.

Thankfully, that's not the case.

Here are some practical ways to boost your intake.

Start your day with protein

Instead of a carbohydrate-heavy breakfast, consider:

  • Eggs
  • Greek yoghurt
  • Protein smoothies
  • Cottage cheese
  • High-protein overnight oats

Add protein to snacks

Rather than reaching for biscuits or crackers, try:

Build meals around protein first

When planning meals, think:

"What is my protein source?"

before adding the other ingredients.

Use protein powder strategically

Protein powder can be one of the easiest ways to increase intake without adding excessive calories or spending hours meal prepping.

At Zing Wellbeing, our protein powders are specifically developed to help women increase their protein intake in a simple, delicious way.

With 23g of protein per serve, they can help bridge the gap between what you're currently eating and what your body may need.

They're also:

  • Organic
  • Plant-based
  • Smooth and creamy
  • Available in vanilla, chocolate and strawberry

Many women enjoy adding them to smoothies, overnight oats, yoghurt bowls or healthy baking recipes.

Shop them here

Quick high-protein snack idea

Chocolate protein yoghurt bowl

Serves: 1

Ingredients

Method

Mix the protein powder through the yoghurt until smooth.

Top with berries and almonds.

Approximate nutrition:

  • Protein: 30g+
  • Fibre: 5g
  • Great for satiety and muscle support

Protein-rich foods to include more often

Animal-based options:

  • Chicken
  • Turkey
  • Lean beef
  • Fish
  • Eggs
  • Greek yoghurt
  • Cottage cheese

Plant-based options:

  • Tofu
  • Tempeh
  • Edamame
  • Lentils
  • Chickpeas
  • Beans
  • Protein powder

Many women focus on calories, carbs or fat but completely overlook protein.

Yet protein is one of the most important nutrients for healthy ageing, maintaining muscle, supporting metabolism and helping you feel satisfied after meals.

If you're constantly hungry, losing muscle tone, struggling with energy or finding weight management harder than it used to be, it may be worth taking a closer look at your protein intake.

The good news is that increasing protein doesn't have to be complicated.

Small changes - such as adding protein at breakfast, choosing higher-protein snacks and including a quality protein powder - can make a significant difference over time.

At Zing Wellbeing, we're passionate about helping women increase their protein intake through practical meal plans, protein-rich recipes and high-quality protein products designed specifically for women who want to feel stronger, healthier and more energised as they age.

You can also see our high protein meal plan in the Zing Wellbeing app

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