Proteins play an important role in the body, particularly for athletes. They are essential for muscle growth, tissue repair and the proper functioning of the immune system. A lack of protein can therefore have major consequences on health and sporting performance. But how can you tell if you're suffering from a protein deficiency? What are the signs and causes? And what can be done about it? This article provides detailed answers.
Contents
How to recognize a lack of protein?
Mild protein deficiency is generally manifested by the following signs:
- Persistent fatigue and lack of energy
- Mild muscle weakness
- Brittle nails
- Slow wound healing
- Difficulty concentrating
- Sugar cravings and frequent hunger pangs
These symptoms, although annoying, do not usually lead to serious short-term complications. However, it is important to consult a doctor if these signs persist, as they may also be linked to other nutritional deficiencies or health problems.
Symptoms of severe protein deficiency
Severe protein deficiency has more serious health consequences. It can lead to significant loss of muscle mass and weight loss. Edema and water retention may appear, as well as skin problems such as dry skin. The immune system weakens, increasing the risk of infections. Anemia, often associated with iron deficiency, may also develop.
Serious medical conditions such as kwashiorkor or severe malnutrition can develop, requiring urgent medical attention. These more serious symptoms require prompt medical consultation, as they may be a sign of a serious deficiency disease and have long-term health consequences.
Differences by age and health status
Protein requirements and the signs of deficiency vary according to age and state of health. In children, a deficiency can lead to growth and development disorders, affecting height and weight. Elderly people are more sensitive to deficiencies, and may suffer accelerated loss of muscle mass andosteoporosis. Their skin becomes more fragile and their immune system less effective.
For athletes, protein deficiency can lead to reduced performance, chronic fatigue and an increased risk of injury. Post-exercise recovery is also compromised. Pregnant women have increased protein requirements, and insufficient intake can affect fetal development.
Protein deficiency tests
How do you detect a protein deficiency?
The diagnosis of protein deficiency is based on several tests. A blood test measures albumin and protein levels. A complete nutritional assessment evaluates overall nutrient intake. A clinical examination assesses muscle mass and general condition. Additional blood tests can detect any associated deficiencies in iron, vitamins or other minerals.
What are the causes of protein deficiency?
The first cause of protein deficiency is often insufficient intake in the diet. This can occur when a person does not consume a sufficient quantity of protein-rich foods, whether of animal origin (meat, fish, eggs, dairy products...) or vegetable origin (legumes, quinoa, soya...).
People on restrictive diets, such as some vegetarians or vegans, may be particularly at risk if they don't ensure they get enough protein every day.
Diets aimed at rapid weight loss can also lead to protein deficiency if overall calorie intake is too low.
Certain digestive diseases can also be the cause of protein deficiency. Disorders of intestinal absorption, such as celiac disease or Crohn's disease, can prevent the body from properly assimilating proteins, even if dietary intake is sufficient. In such cases, medical consultation and follow-up are essential to manage the disease and prevent deficiencies.
Intense or prolonged physical activity significantly increases the human body's protein requirements. Athletes and regular sportsmen and women need to adapt their diet to meet these increased requirements. Inadequate protein intake by athletes can lead to reduced performance, slower recovery and an increased risk of injury.
To prevent and correct protein deficiency, it's essential to adopt a holistic approach that takes into account diet, lifestyle and individual health status. The following section will explore effective strategies for ensuring adequate protein intake and maintaining optimal health.
How can protein deficiency be prevented and corrected?
Recommended protein intake varies according to age, sex, weight and level of physical activity. For a sedentary adult, the recommended reference intake is generally 0.83 grams of protein per kilogram of body weight per day. However, for people practising regular or intense physical activity, this intake can be healthily increased to 1.2 to 2.2 grams per kilogram of body weight(1), depending on training intensity and goals.
For example, the protein needs of a body-builder who is building mass will not be the same as those of a person with a more sedentary lifestyle.
It's important to eat a variety of protein-rich foods every day to ensure an adequate intake. Protein sources can be animal-based (meat, fish, eggs, dairy products such as yoghurt) or plant-based (legumes, lentils, soya, tofu, nuts, seeds).
Varying these sources not only ensures that you get all the essential amino acids, but also other important nutrients such as iron, zinc and vitamin B12.
For those following a vegetarian or vegan diet, it is still possible to achieve a sufficient protein intake, but this requires careful meal planning. It is advisable to combine different sources of vegetable protein to obtain all the essential amino acids. For example, combining cereals and legumes in the same meal provides a more complete protein profile.
It's also important to spread protein intake throughout the day, rather than concentrating it in a single meal. This promotes better utilization of protein by the body and helps maintain muscle health.
To optimize protein absorption, we recommend combining it with complex carbohydrates and vegetables. This combination helps regulate blood sugar levels and provide constant energy throughout the day.
Protein supplementation may be considered in certain cases, notably for athletes, the elderly or those suffering from certain medical conditions. However, it is important to note that supplementation should not replace a balanced diet, but rather complement it when necessary. In the following section, we'll explore in greater detail the different protein supplementation options and their specific indications.
The benefits of whey in cases of deficiency?
Whey protein supplementation can be of significant benefit in cases of protein or nutritional deficiency. Whey protein, derived from milk, is particularly rich in protein and naturally high in essential amino acids (EAA) and branched-chain amino acids (BCAA).
EAAs are amino acids which the body cannot synthesize and which must be supplied by the diet. Whey contains all the EAAs required by the human body, making it a complete protein source.
BCAAs (leucine, isoleucine and valine) are particularly important for muscle protein synthesis and tissue repair.
Whey supplementation has several advantages:
- Muscle mass gain: whey promotes muscle protein synthesis(2), helping to increase muscle mass when combined with appropriate training.
- Muscle recovery: the BCAAs present in whey can help reduce post-workout muscle soreness and speed up recovery.
- Satiety: whey can help reduce cravings and sugar cravings, which can be beneficial for weight control or leaning.
It should be noted that whey should not be considered as a meal replacement. A varied diet including protein sources remains essential to obtain all the nutrients required for proper body function.
In short, although whey supplementation can be of great benefit to the strength and/or endurance athlete, the most important thing is to have a balanced diet overall: although whey can be a useful boost, it should not replace the bulk of nutrition.
Here is a small table summarizing the main points of this article:
| 🔍 Important points | Explanations |
|---|---|
| ⚠️ Severe deficiency | Loss of muscle mass, oedema, infections |
| 🧒 Children | Stunted growth and development |
| 👴 Seniors | Loss of muscle mass, osteoporosis |
| 🏃 Sportsmen | Fatigue, reduced performance, slow recovery |
| 🩺 Diagnosis | Blood sampling, nutritional assessment, clinical tests |
| 🍽️ Causes | Inadequate nutrition, digestive disorders |
| 🌱 Restrictive diets | Vegans at risk without proper planning |
| 💪 Prevention | 0.8 to 2.2 g protein per kg depending on activity |
| 🥛 Supplements | Whey interesting, but no substitute for a balanced diet |
