Tired, Craving Sugar, or Gaining Fat? You Might Be Low on Protein
Think protein is just for bodybuilders or fitness junkies? Think again.
If you’ve been feeling sluggish, constantly hungry, or noticing stubborn weight gain—the issue might not be your workouts or willpower. It might be a lack of protein.
Protein is one of the most important nutrients in your diet, yet most people aren’t getting enough—especially women, busy professionals, and anyone who isn’t tracking their macros.
In this article, we’ll break down how low protein intake could be sabotaging your energy, cravings, and body composition—and how to fix it.
1. Constant Fatigue? Protein Supports Energy Production
If you feel exhausted—even after 7–8 hours of sleep—your diet might be missing critical building blocks. While carbs give you quick energy, protein helps stabilize blood sugar and supports steady energy release throughout the day.
Protein also helps produce hemoglobin, the molecule in your red blood cells that carries oxygen. Without enough, your cells don’t get the fuel they need—and you end up feeling drained.
Backed by research: A high-protein breakfast has been shown to reduce post-meal glucose spikes and increase energy stability. (source)
2. Craving Sugar All the Time? Your Body’s Asking for Protein
Low protein intake makes it harder to feel full, which leads to an increase in cravings—especially for fast-burning energy sources like sugar and refined carbs.
Protein triggers the release of hormones like peptide YY and GLP-1, which help regulate appetite and satiety. When you’re low on protein, your hunger cues can become distorted, leading to that “bottomless pit” feeling after meals.
Research shows that higher protein diets significantly reduce cravings and late-night snacking. (source)
So if you keep reaching for snacks between meals, or crave sweets constantly, try adding 20–30g of protein per meal and see what happens.
3. Gaining Fat Despite Eating “Healthy”? Protein Affects Metabolism
Protein doesn’t just help you build muscle—it helps you burn more calories at rest. That’s because of something called the thermic effect of food (TEF), which is the energy your body uses to digest and process nutrients.
- Protein has the highest TEF of any macronutrient.
- It also helps preserve lean muscle, which boosts your resting metabolic rate.
If you’re not getting enough protein, your body may break down muscle for energy, slowing your metabolism and making it easier to gain fat—even if you’re eating clean.
Study highlight: Increasing protein intake can significantly enhance fat loss during a calorie deficit. (source)
4. How Much Protein Do You Actually Need?
The bare minimum (RDA) is 0.8g per kg of body weight, but most experts agree this is too low for anyone who’s active or trying to manage weight.
More effective intake ranges:
- 1.2–1.6g per kg of body weight for general health and weight management
- 2.0g/kg+ if you're strength training, cutting fat, or over age 40
Example: If you weigh 140 lbs (64 kg), aim for 80–110g of protein per day.
Source: Position of the Academy of Nutrition and Dietetics on Protein Needs (link)
5. Simple Ways to Increase Protein Without Getting Bored
You don’t need to eat plain chicken and egg whites all day to meet your protein goals. Here are some easy and delicious ways to up your intake:
- ✅ Add a protein shake as a snack or quick breakfast
- ✅ Use Greek yogurt or skyr instead of sugary yogurts
- ✅ Choose high-protein snacks like edamame, roasted chickpeas, or protein bars
- ✅ Add hemp seeds or chia seeds to your oatmeal or smoothies
- ✅ Use a clean protein powder that actually tastes good
Why Boba Nutrition Protein Makes It Easy
Let’s be real—most protein powders taste chalky or artificial. That’s why we made Boba Nutrition Protein for people who want results and flavor.
- 🧋 24g of whey protein per serving
- 🌱 Naturally sweetened—no sucralose or artificial junk
- 🎯 Flavors like Taro, Brown Sugar, and Honeydew
- 🚫 No chalky aftertaste or bloating
It’s the easiest (and most delicious) way to meet your daily protein goals—whether you’re lifting weights or just trying to stay full between meetings.
Try Boba Nutrition Protein →
Feeling tired, snacky, or stuck? Start by adding more protein to your day—and see what changes.
