In an era of high-protein, low-carb diets, you’d think that a protein deficiency is unheard of, but you’d be surprised by how many people skimp on this mighty macronutrient, especially those who are intermittent fasting or cutting calories.

Protein is essential for a variety of bodily functions, including building and repairing muscles, curbing hunger and stabilizing blood sugar, and growing healthy hair and nails. So, if you’re not getting enough protein, it can impact everything from your weight to your mood.

Our bodies can absorb only 20 to 30 grams of protein at once, says Sarah Mirkin, RDN, author of Fill Your Plate, Lose the Weight, a 21-day weight loss plan for women over 40.

Mirkin recommends getting at least 20 grams of protein at each meal. Consuming this amount will help you stay satisfied and have enough energy to power through your day. That said, there are signs your body is telling you that you need bulk up on more protein. Look out for these red flags. When you lift weights, muscle fibers break down. To help you repair muscles and make them stronger than before, a post-workout serving of protein is paramount. “If you neglect to refuel with protein after your workouts, then you’ve only broken the muscle down, which results in muscle loss,” says Mirkin. Enjoy one of these protein-packed snacks after a tough workout to help restore your muscles. MSN News