7 most common signs of protein deficiency seen in men above 35

One of the earliest indicators is a slow decline in muscle strength, even without major changes in activity. Protein fuels muscle repair and growth. Without enough of it, the body begins to use existing muscle as a backup source. Over time, this can make lifting objects, climbing stairs, or even maintaining posture feel harder.

Fix: Add a high-quality protein source to every meal, like eggs, Greek yogurt, paneer, lentils, or tofu. Timing matters; consuming protein within 30-45 minutes post-workout supports better muscle repair.