Not just for gym bros: why women need to eat more protein too (and how to get it)
Protein might be having its heyday, but most women aren’t eating enough of it, especially at the times in life when they need it most.
When you think of protein, what comes to mind? Chicken breasts, protein powder, maybe a ripped ‘gym bro’ downing a smoothie the size of your head? These days, it’s everywhere. From crisps rebranded as ‘protein snacks’ to water with added protein (yes, really), we’re in the middle of a full-blown protein boom.
In fact, it’s become so trendy that some experts have started to question whether we’re overdoing it, and whether all that added protein could actually be doing more harm than good. But here’s the thing: research has found that most women aren’t eating enough of it, especially at the times in life when we need it most.
“Women’s protein needs shift throughout life – during adolescence, pregnancy and especially in the years around the menopause,” explains Beth Johnson, nutrition coach, fitness coach and owner of Lift Club Harrogate. “But we often don’t increase our intake to match, and that can have a knock-on effect on energy, strength and overall health.”
Next, discover how much protein do I need?, what to eat if you’re trying to conceive and how to stock your kitchen to help ease menopause symptoms
Why do we need protein?
Protein is a vital macronutrient that your body needs a good amount of to function healthily. Alongside the other two key macronutrients, carbohydrates and fat, it’s made up of amino acids that keep our bodies ticking. Think of these as building blocks that you need a constant supply of to keep things running smoothly.
“It’s a macronutrient with many benefits,” explains registered nutritionist Jemma Joel. “It’s slow digesting which helps in providing us with energy, and it keeps you fuller for longer. It also helps to build and maintain muscle, keeps bones healthy and can even help in weight management.”
Basically, if your body was a house, protein would be the bricks, the scaffolding and the handyman keeping everything in place.
Here’s how your body uses protein every single day:
- It builds and repairs muscles and tissue
- Supports healthy immune function
- Helps balance hormones
- Can aid the maintenance of healthy hair, skin and nails
- Keeps you fuller for longer
- Produces neurotransmitters that affect mood, memory and sleep
- Assists with energy and stamina
- Supports healthy bones
- Aids recovery after illness or injury
- Produces enzymes that help digestion and other chemical reactions in the body
Why is protein important for women?
Like many things in our bodies, women’s protein needs tend to fluctuate more than men’s, thanks to our ever-changing hormonal landscape. From periods to pregnancy, perimenopause and beyond, women’s bodies are in a constant state of flux – and nutrition plays a key role in supporting those shifts.
“Women’s nutritional needs aren’t static, they shift dramatically throughout life, especially through the ebbs and flows of hormonal changes during puberty, pregnancy, perimenopause and menopause,” explains Johnson. “All these significant life changes place different demands on the body, and protein becomes especially important during these transitions.”
Let’s break down some key life stages:
- Teenage years: A time of rapid growth and development which increases our protein requirements.
- Reproductive years: Hormonal cycles, pregnancy and breastfeeding increases our needs.
- Perimenopause: As oestrogen declines, protein becomes more essential for maintaining muscle and bone mass.
- Older age: Preventing sarcopenia (muscle loss) is vital for strength and mobility.
If we’re not eating enough protein during these crucial stages, we may struggle with lower energy, worse recovery after injury and illness, brittle nails and thinning hair – or more seriously, loss of muscle and bone strength as we age.
Five reasons women should prioritise protein:
1. Maintain muscle mass
After the age of 30, we naturally begin to lose muscle, and this loss accelerates during perimenopause. Protein helps preserve lean muscle, keeping us strong and mobile for longer.
“Losing muscle as we age isn’t just about looking less ‘toned’ – it impacts so many of our day-to-day tasks, like carrying the shopping and playing with your kids, alongside our health longevity and ultimately overall quality of life,” explains Johnson.
2. Supports hormonal balance
Some hormones are made of proteins (or rely on them to function properly). Getting enough through food can help support your menstrual health, fertility and mood regulation.
3. Feeling fuller for longer
Protein slows your digestion and helps regulate your blood sugar which can prevent the energy dips and cravings for that 3pm sugar fix. Ideal if you’re looking to manage weight without feeling deprived.
4. Boosts bone health
Calcium gets all the credit, but protein also plays a huge role in bone structure and density. This is especially important for postmenopausal women, who are at a greater risk of osteoporosis.
5. Speeding up recovery
Whether you’re training for your first 5k, or recovering from surgery, protein is essential to the healing process by helping to repair tissue, rebuilding strength and keeping your energy levels up.
How to make sure you’re getting enough protein
Most of us don’t actually need to track every gram of protein entering our body, but a little bit of awareness goes a long way. Most adults need around 0.75g of protein per kilo of body weight per day, however some studies have found that higher protein intake, especially during older life, helps support better physical function.
Here are five easy ways to up your protein intake without overhauling your diet:
Start strong
Breakfast can often be a carb-fest (think cereal, toast, porridge). Try adding eggs, Greek yoghurt, tofu scramble or nut butter on toast to front-load your protein for the day.
Embrace plant power
Lentils, chickpeas, tofu, tempeh, edamame and quinoa are all great sources of plant-based protein, and work well in soups, stews and salads. Add a handful of nuts or seeds for an extra hit.
Upgrade your snacks
Incorporate cottage cheese, boiled eggs, yoghurt or even roasted chickpeas to your snack repertoire.
Add a portion of pulses
Pulses are a great way to bulk meals and get a protein boost. Toss lentils into bolognese, bulk out chilli with black beans or mix butter beans into stews and salad.
Consider protein supplements
Most of us should be able to reach our protein goals through food alone, but sometimes you might struggle, and a protein shake can be helpful. Always look for unsweetened, high-quality options with minimal additives.
Why should women prioritise protein?
It’s not just about building muscle, protein plays a crucial role in almost every function in the female body, from hormone production to bone strength and recovery. And while our needs change at different life stages, the message is clear: getting enough protein consistently can help us feel stronger, more energised and more resilient.
So whether you’re a teenager, a new mum, hitting menopause or just want to feel better in your body, it might be time to start thinking that protein isn’t just for the gym bros.
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