If our bodies had little maintenance people running around, they’d definitely be called ‘Protein’. 

Always on the job; they’re the ones fixing muscles, patching up tissues, refuelling our energy levels.

It’s protein that keeps us running like a well-oiled machine.

Beware though, if those proteins go on strike i.e. we stop consuming as much high-protein food – it won’t be long before our bodies start to show signs of wear and tear.

1. Constant hunger. You just ate lunch, but you’re already raiding the fridge. Sound familiar? Protein helps keep you full longer because it digests more slowly than carbs. So if you’re craving snacks and eating more often, it might be down to the fact your meals are falling short on this key macronutrient. Adding protein-rich foods like tuna, eggs and beans can help keep those hunger pangs at bay.

2. Slow recovery from workouts. If you’re feeling sore for days after a workout, it might not just be down to you pushing harder than usual; it might also be a sign you need more protein in your diet. When you work out, especially if you’re doing strength training or high-intensity activities, your muscles experience tiny tears.  Protein helps repair these tears more efficiently, which reduces recovery time and helps you get stronger.

3. Loss of muscle mass. If you notice that your muscles are shrinking or you’re feeling weaker during workouts, even if you’re staying active, you might need to look at upping your protein intake. Protein plays a crucial role in maintaining and building muscle tissue because it provides the essential amino acids your body needs to repair and grow them after physical activity. Without it, your body may start breaking down muscle tissue to meet its protein needs, leading to a gradual loss of muscle over time.

4. Low energy levels. Feeling drained, even though you’re getting plenty of rest? While carbohydrates are the primary source of energy for the body, a diet lacking in protein could also contribute to feelings of sluggishness. Protein plays a key role in maintaining energy levels because it helps stabilise blood sugar and supports the production of hundreds of important hormones and enzymes involved in energy metabolism.  
   
5. Brain fog. Issues like poor concentration, memory lapses, or a general feeling of being mentally ‘foggy’ can affect anyone at any time. While many just presume it’s a sign of getting older, brain fog can actually be linked to poor diet as well. Protein is vital for brain function because it provides the amino acids needed to produce neurotransmitters, which are chemicals that send signals to the brian.

6. Mood swings. Whether it’s irritability at work, feeling anxious about everyday tasks, or experiencing unexpected bouts of sadness, mood swings can affect our relationships and overall well-being. One significant aspect that can influence your mood is protein intake. That’s because it is essential for the production of serotonin and dopamine, which play a key role in regulating emotions.

7. Poor skin health. If you’re struggling with dry, flaky skin, increasing your protein intake might be just what you need to revitalise it. When your body lacks sufficient protein, it can have trouble producing enough collagen, which can result in sagging skin, wrinkles, and reduced elasticity.
   
   
8. Slow-healing cuts and bruises. When your diet is low in protein, your body may have difficulty producing the essential amino acids needed for skin repair. As a result, minor cuts, scrapes, and bruises may take longer to heal.

9. Frequent infections. Protein plays a vital role in supporting your immune system, so if you frequently find yourself catching colds, or other infections, a deficiency in it could be a contributing factor.

10. Thinning hair. If you’ve noticed your hair becoming thinner or falling out more than usual, it could be a sign that your diet is lacking sufficient protein. Without enough protein, hair follicles may not receive the nutrients they need, leading to thinning or increased hair loss. 

11. Feeling cold. Low protein levels can slow your metabolism, which could make it harder for your body to stay warm. Eating protein increases your body’s energy use during digestion, which helps keep your temperature up.

12. Difficulty losing weight. If you’re finding it hard to lose those extra pounds despite your best efforts, it might be due to a lack of protein in your diet. Protein is known to enhance satiety, helping you feel fuller for longer. This is crucial for weight loss, as feeling satisfied after meals can reduce cravings and prevent overeating.

13. Poor nail health. If your nails are breaking or peeling without any apparent reason, increasing your protein intake might help solve the issue. Nails, like hair, are primarily composed of keratin, a protein that gives them strength and structure. When your body lacks sufficient protein, it can struggle to maintain healthy nails.

14. Digestive issues. Insufficient protein can lead to digestive problems, such as bloating or constipation. Protein plays a key role in maintaining gut health by supporting the growth of beneficial bacteria in the intestines. A low-protein diet may disrupt this balance, leading to digestive discomfort.

15. Unusual cravings. If you often find yourself reaching for sugary or carb-heavy snacks, it may be a sign that your diet lacks adequate protein. When protein intake is low, your blood sugar levels can fluctuate, causing cravings for quick energy sources like sweets and pastries.

Consistently skipping protein can leave your body feeling like it’s running on empty. You may notice increased fatigue, catch colds more frequently, and struggle with a weakened immune system. Your muscles might feel sorer and weaker than usual, making recovery from workouts longer and exercise less enjoyable.

Your hair, skin, and nails won’t thank you either; they depend on protein to stay strong and healthy. Even your mood can suffer, as protein is essential for the production of feel-good chemicals in the brain, potentially resulting in increased irritability or anxiety.

The good news is that increasing your protein intake is an easy fix, and John West has everything you need to get started.

When you hear the name John West, the first thing that probably comes to mind is tuna. You might know it’s nutritious, but did you know that tuna is also an incredible source of protein? Well, with John West, you’re getting high-quality, natural protein in every bite.

Whether you’re looking to refuel after a workout, add extra nutrients to your work lunch, or simply maintain your energy levels throughout the day, our range of products has all lifestyles covered.