Can a Lack of Protein Cause Muscle Pain? A Comprehensive Guide

November 27, 2025 •

4 min read

According to research from WebMD, a week of insufficient protein intake can already negatively affect the muscles responsible for posture and movement, confirming that a lack of protein cause muscle pain by impacting muscle tissue health and function. This guide explores the mechanisms behind this issue and what you can do about it.

Quick Summary

Protein deficiency can lead to muscle pain, weakness, and slow recovery by forcing the body to break down existing muscle tissue for energy. This process impairs the repair of muscle microtears, increasing soreness and injury risk.

Key Points

Protein deficiency leads to muscle breakdown: When protein intake is low, the body breaks down muscle tissue for energy and vital functions, causing weakness and pain.
Impaired muscle repair: Inadequate protein hinders the body's ability to repair microscopic tears in muscles that occur during exercise, resulting in prolonged soreness.
Widespread symptoms: Muscle pain from a protein deficiency is often accompanied by other signs, such as fatigue, edema, and brittle nails.
Protein timing matters: Spreading protein intake throughout the day, especially after exercise, is more effective for muscle repair than consuming it all in one meal.
Include diverse protein sources: Incorporate a variety of high-quality animal and plant-based proteins, like lean meats, fish, eggs, dairy, and legumes, to ensure a complete amino acid profile.

The Essential Role of Protein for Muscle Health

Protein is often called the building block of the body, and for good reason. It is a macronutrient crucial for repairing cells and tissues throughout the body, including muscles. When you engage in physical activity, your muscles develop tiny, microscopic tears, especially after high-intensity exercise. Protein provides the essential amino acids needed to repair these microtears, rebuild the muscle fibers, and make them stronger.

Among the 20 different amino acids, nine are considered essential because the body cannot produce them and they must be obtained from the diet. The branched-chain amino acids (BCAAs), particularly leucine, play a critical role in stimulating muscle protein synthesis (MPS)—the process that repairs and builds muscle tissue. Without adequate protein, and specifically these essential amino acids, the body's ability to recover and adapt to physical stress is compromised, potentially leading to muscle pain and other issues.

How Protein Deficiency Causes Muscle Pain

When the body is deprived of sufficient dietary protein, it enters a state of negative protein balance. In this scenario, the rate of muscle protein breakdown surpasses the rate of muscle protein synthesis. To meet its energy needs and prioritize more critical bodily functions, the body begins to catabolize or break down muscle tissue. This process of muscle wasting, or atrophy, is a direct cause of weakness, fatigue, and muscle pain.

Beyond direct muscle breakdown, a protein deficit can impede recovery from everyday physical exertion. If the body lacks the raw materials to repair damaged muscle fibers, this can result in prolonged and increased muscle soreness, often associated with delayed onset muscle soreness (DOMS). In severe or chronic cases, the body may even start pulling protein from cartilage and joint fluid, potentially causing joint stiffness and pain in addition to muscular aches.

Other Signs and Symptoms of Protein Deficiency

Muscle pain is often just one indicator of low protein intake. A deficiency can manifest in various ways, signaling a broader nutritional issue. Other common signs include:

Edema (Swelling): Low levels of albumin, a protein in the blood, can cause fluid to accumulate in tissues, leading to swelling in the legs, feet, and hands.
Weakness and Fatigue: Lack of protein can lead to a general feeling of weakness and lethargy, as the body lacks the energy needed for sustained physical activity.
Hair, Skin, and Nail Problems: Since hair and nails are primarily made of protein, a deficiency can cause brittle nails, dry, flaky skin, and thinning hair.
Weakened Immune System: Proteins are vital for producing antibodies and immune cells, so a shortage can make you more susceptible to infections and illnesses.
Slow Wound Healing: Protein is essential for tissue repair, so a deficiency can significantly slow down the healing process for cuts, scrapes, and injuries.

Protein Deficiency Pain vs. Exercise-Induced Muscle Soreness (DOMS)

Understanding the difference between muscle pain from low protein and typical post-workout soreness can help identify the root cause.


Feature	Protein Deficiency Muscle Pain	Exercise-Induced Muscle Soreness (DOMS)
Onset	Gradual and persistent, worsening over time.	Typically appears 24-72 hours after unaccustomed or intense exercise.
Duration	Chronic and ongoing until diet improves.	Usually subsides within a few days to a week.
Location	Widespread muscle weakness and achiness, potentially accompanied by joint pain.	Localized to the muscles that were exercised.
Associated Symptoms	Accompanied by other signs of deficiency like fatigue, swelling, brittle nails, and hair issues.	Associated with inflammation and micro-trauma in specific muscle fibers.
Best Remedy	Increasing daily protein intake and consuming a variety of complete protein sources.	Rest, gentle movement, adequate hydration, and post-workout protein intake to aid recovery.

How to Ensure Adequate Protein Intake

For most healthy adults, the recommended daily allowance (RDA) is 0.8 grams of protein per kilogram of body weight. However, active individuals and older adults may require higher amounts—between 1.2 and 2.0 grams per kilogram—to support muscle maintenance and growth. It's also more effective to spread protein intake throughout the day rather than consuming a large amount in one sitting.

To address or prevent protein-related muscle pain, focus on incorporating high-quality protein sources into your meals and snacks. This includes both animal-based complete proteins and plant-based options that can be combined to form a complete amino acid profile.

Top Protein Sources for Muscle Repair

Here are some excellent dietary sources to include:

Lean Meats and Poultry: Chicken breast, turkey, and lean beef are rich in high-quality protein.
Fish: Fatty fish like salmon and tuna provide protein along with anti-inflammatory omega-3 fatty acids.
Eggs: Considered a perfect protein source, eggs contain all nine essential amino acids.
Dairy Products: Greek yogurt, cottage cheese, and milk offer both fast- and slow-digesting proteins.
Plant-Based Options: For vegans or vegetarians, excellent sources include lentils, beans, chickpeas, tofu, tempeh, quinoa, and nuts.

Conclusion

Yes, a lack of protein can cause muscle pain, primarily by weakening muscle tissue and impeding its repair. When dietary protein is insufficient, the body sacrifices muscle mass for energy, leading to weakness, soreness, and slow recovery from physical activity. To alleviate and prevent this type of pain, a consistent and adequate intake of high-quality protein is vital. A balanced diet incorporating diverse protein sources, distributed throughout the day, can support muscle health, enhance recovery, and minimize the risk of pain associated with protein deficiency. If you experience persistent muscle pain and other symptoms, consider consulting a healthcare provider or a registered dietitian to evaluate your nutritional needs. For more specific protein intake guidelines, consult resources from organizations like the National Institutes of Health.

Frequently Asked Questions

When the body doesn't get enough protein from food, it starts breaking down its own muscle tissue to get the amino acids it needs for other critical functions. This process, known as muscle catabolism, directly causes muscle loss, weakness, and pain.

The recommended daily protein intake varies by age and activity level, but for general health, the RDA is 0.8 grams per kilogram of body weight. Physically active individuals may need more, typically between 1.2 and 2.0 grams per kilogram.

Yes, research indicates that protein plays a pivotal role in the synovial fluid that lubricates joints. When dietary protein is lacking, the body can pull from its reserves in both muscles and joints, causing joint stiffness and pain.

High-quality protein sources for muscle recovery include eggs, fish (like salmon), Greek yogurt, lean chicken breast, and plant-based options like quinoa and lentils. These provide essential amino acids needed for repair.

No. While both can cause discomfort, exercise-induced muscle soreness (DOMS) is a temporary result of muscle microtears and typically resolves within a few days. Muscle pain from a protein deficiency is often chronic, widespread, and accompanied by other systemic symptoms.

If your muscle pain is persistent, widespread, and accompanied by other symptoms like unexplained fatigue, swelling, brittle nails, or hair loss, it may indicate a protein deficiency. A healthcare provider can provide an accurate diagnosis.

For most people, sufficient protein can be obtained through a balanced diet. However, for those with increased needs or who struggle to meet them through food alone, protein supplements can be a convenient option. Always prioritize whole foods and consult a professional before starting supplements.