Summary
Protein powers key body functions, from metabolism to muscle repair, yet many people — especially women and older adults — don’t eat enough. When dietary protein is low, the body breaks down muscle to supply essential amino acids, which can lead to fatigue, weakness, and slow recovery after exercise. Signs of insufficient protein include constant tiredness, difficulty building or maintaining muscle, persistent hunger, dull hair and nails, more frequent illness, trouble concentrating, and fluid retention. Experts recommend spreading protein intake across meals and aiming for roughly 1.2–2.0 grams per kilogram of body weight daily to support energy, immunity, and overall health.
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