The Protein Gap: Why Freeze-Dried Foods Alone Aren’t Enough for Survival

Supplementing with extra protein is important when relying on low-protein freeze-dried foods (typically 3–7 grams per serving) because protein is a critical macronutrient that supports numerous bodily functions. Freeze-dried foods, while convenient and long-lasting, often lack sufficient protein to meet daily needs, especially if they form the bulk of your diet. Below, I’ll outline why extra protein is essential, the daily requirements, and the downsides of prolonged protein deprivation for both men and women.

Why Extra Protein is Important with Low-Protein Freeze-Dried Foods

1. Muscle Maintenance and Repair: Protein provides amino acids, the building blocks for muscle tissue. Low-protein diets can lead to muscle breakdown, especially if you're active or under stress (e.g., hiking, survival situations).

2. Enzyme and Hormone Production: Proteins are needed to synthesize enzymes and hormones that regulate metabolism, digestion, and immune responses. Insufficient intake impairs these processes.

3. Immune Function: Antibodies, which fight infections, are proteins. A low-protein diet weakens immunity, increasing susceptibility to illness.

4. Energy and Satiety: Protein helps stabilize blood sugar and promotes fullness. Relying on low-protein freeze-dried foods (often high in carbs) can lead to energy crashes and hunger.

5. Nutritional Balance: Freeze-dried foods may lack essential amino acids (EAAs). Supplementing ensures you get all nine EAAs the body can’t produce on its own.

With freeze-dried foods providing only 3–7 grams of protein per serving, you’d need multiple servings just to approach minimum needs—impractical and calorie-heavy—making supplementation a more efficient solution.

Daily Protein Requirements

The Recommended Dietary Allowance (RDA) for protein varies by age, sex, and activity level, per the U.S. National Academy of Medicine:

• Sedentary Adults:

• Men: 56 grams/day (based on 0.8 g/kg body weight for a 70 kg/154 lb man)

• Women: 46 grams/day (based on 0.8 g/kg for a 57 kg/125 lb woman)

• Active Individuals: 1.2–2.0 g/kg body weight, depending on exercise intensity:

• Men (70 kg, active): 84–140 grams/day

• Women (57 kg, active): 68–114 grams/day

• Older Adults (50+): May need 1.0–1.2 g/kg (or more) to combat age-related muscle loss (sarcopenia).

Low-protein freeze-dried foods alone (e.g., 3–7 g per serving) fall far short of these targets, even with multiple servings. For example, five 5-gram servings provide just 25 grams—half or less of the sedentary minimum.

Downsides of Prolonged Protein Deprivation

Chronic protein deficiency has serious consequences for both men and women, worsening over time. Effects depend on duration, severity, and overall health.

Short-Term (Weeks to Months)

1. Muscle Loss: The body breaks down muscle tissue to access amino acids, reducing strength and endurance. This affects men and women equally but may be more noticeable in men due to higher baseline muscle mass.

2. Fatigue and Weakness: Low protein impairs energy production and oxygen transport (e.g., hemoglobin synthesis), causing lethargy.

3. Weakened Immunity: Reduced antibody production increases infection risk, a universal issue but potentially more pronounced in women due to hormonal influences on immune response.

4. Hair, Skin, and Nail Issues: Keratin (a protein) production drops, leading to brittle hair and nails—often more visible in women due to longer hair.

Long-Term (Months to Years)

1. Sarcopenia and Frailty: Progressive muscle loss accelerates aging and disability risk. Older adults (both sexes) are hit hardest, but younger individuals lose functional capacity too.

2. Edema: Low albumin (a blood protein) causes fluid retention, swelling limbs. This is sex-neutral but may be more distressing for women due to body image concerns.

3. Hormonal Imbalances:

• Men: Reduced testosterone production from inadequate protein can lower libido, energy, and muscle mass.

• Women: Disrupted estrogen and progesterone synthesis may cause irregular periods or amenorrhea, plus bone density loss over time.

4. Bone Health: Protein supports collagen and calcium absorption. Deficiency increases osteoporosis risk, particularly in postmenopausal women, though men lose bone mass too.

5. Organ Damage: Prolonged deprivation stresses the liver and kidneys as they struggle to recycle amino acids, affecting both sexes equally.

6. Cognitive Decline: Amino acids like tyrosine and tryptophan are precursors to neurotransmitters (e.g., dopamine, serotonin). Deficiency can impair mood and memory, with no major sex differences.

Extreme Cases (Starvation-Level Deficiency)

• Kwashiorkor: Rare in developed contexts but possible with severe, prolonged protein scarcity. Symptoms include swollen belly, skin lesions, and stunted growth (if in children). Sex differences are minimal.

Sex-Specific Notes

• Men: May notice muscle loss and libido drops faster due to higher muscle mass and testosterone reliance.

• Women: May experience more pronounced hormonal and bone effects, especially post-menopause, due to estrogen decline compounding protein deficits.

Freeze-dried foods, while convenient, lack sufficient protein to be able to support your needs, especially if they form the bulk of your diet. Being able to increase your protein intake through an easy-to-mix drink, like PREP O.R.S. and PREP Cold Brew, can help support your diet and keep you healthy and strong to matter what life throws at you.