Nearly half of women don't get enough protein. Explore the science behind protein requirements for women and 5 easy ways to boost your intake.
Protein has gotten a bit of a reputation as the bodybuilder's nutrient. You know the image - massive containers of protein powder, strict meal plans, and an intense focus on "gains." But this stereotype has led many women to overlook how essential protein is for their daily health and long-term wellbeing.
The truth: protein is key to virtually every aspect of life. Your body contains over 10,000 different types of proteins, which work behind the scenes to supply every cell with the resources to keep you energized, focused, strong, and on top of your game.
And yet — as critical as protein is — studies show up to 46% of women over 50 aren't getting enough protein in their daily diet, with women of all ages often missing recommended daily amounts of protein. 1
In this article, we'll explore everything from the science behind protein for women's health, the benefits of adding in some extra protein, different sources of protein, and 5 clever tips to start hitting your daily goals.
What does protein do in the body?
Many of us associate protein with building muscle and fitness goals. But protein's role goes far deeper than that. When you eat foods that are rich in protein, your digestive system breaks them down into amino acids (aka building blocks that your body can reassemble into key resources.)
Your body then transports these amino acids to cells throughout your body, where they're used to build everything from new muscle tissue to immune system antibodies to hormones that regulate your mood and metabolism. Your body is only able to self-produce 11 of the 20 essential amino acids. This means the other 9 must come from a regular supply in your diet.
Without adequate protein, your body can't:
➤ Maintain strong bones and muscles (protein makes up about 50% of bone volume)
➤ Produce adequate hormones and neurotransmitters for mood regulation
➤ Support proper immune system function and create antibodies
➤ Safeguard muscle mass, particularly critical as we age
➤ Maintain healthy energy levels and cellular function
➤ Keep hair, skin, and nails strong and resilient
➤ Repair tissue after exercise or injury
Protein & women’s health
From supporting hormone production through monthly cycles to maintaining strength during and after menopause — protein plays a particularly essential role in women's health.
Let's explore the key ways protein supports women's unique health needs:
Bone & muscle health
➤ Women lose 3-8% of muscle mass per decade after 30, accelerating after menopause 2
➤ This muscle loss significantly increases fall and fracture risk in postmenopausal women 3
➤ Research has shown that eating enough protein combined with resistance training can help slow muscle loss in older adults 4
Hormonal balance
➤ Protein provides the building blocks for essential hormones like estrogen and thyroid hormones
➤ Higher protein intakes help preserve muscle mass, which can help regulate metabolism, hormone production, and more
➤ Protein also helps regulate hunger hormones insulin and ghrelin, supporting stable energy, mood, and healthy weight management
Chronic pain management
➤ The CDC reports that women are more likely to have chronic pain vs. men (21.7% vs. 19%) and high-impact chronic pain (8.5% vs. 6.3%) 5
➤ Research has found that protein aids wound healing and reduces inflammatory markers like C-reactive protein and interleukin-6 6
➤ Research has linked diets rich in protein with reduced pain levels for certain conditions, like lower back pain 7
Heart disease prevention
➤ Heart disease is the leading cause of death for women in the U.S., affecting 44% of women 8
➤ Adequate protein supports heart health by maintaining lean muscle mass and promoting satiety, which helps regulate weight and blood pressure - two key factors in heart disease
➤ Oxford researchers found that eating a higher intake of processed meats by 50g/day increased heart disease risk by 18%. Doing the same with pork, beef, and lamb also increased heart disease risk by 9%. Seafood, poultries, and plant-based proteins were not linked with these risks and may be healthier options. 9
Mental wellbeing
➤ Women experience nearly twice the rate of anxiety (23.4%) and depression (10.4%) as men in their lifetime 10, 11
➤ Protein provides amino acids necessary to create neurotransmitters like serotonin and dopamine, which regulate mood, motivation, and stress response
➤ Some studies suggest that a diet high in protein reduces the impact of cortisol in spiking a stress response and boosting positive mood, although the research is mixed here 12
How much protein do I need?
The question, “How many grams of protein per day for a woman,” isn’t as simple as you might think. Daily protein intake for women is highly individual, varying based on age, activity level, and life stage. Here's a general guide:
➤ Adults (19-50): At least 0.8g/kg of body weight
➤ Adults 50+: 1.0-1.2g/kg of body weight
➤ Pregnant women: 1.1g/kg of body weight
➤ Active adults: 1.2-2.0g/kg of body weight (If you exercise 3+ hours per week or do regular strength training, aim for the higher end of this range)
For a 150-pound woman, this means consuming between 54-102 grams of protein daily, depending on your activity level and goals. That's about 20-30 grams of protein per meal, with additional protein from snacks throughout the day.
And no, consuming protein alone won't bulk you up — that requires specific strength training and hormonal factors (like higher testosterone levels) that most women don't naturally have.
6 Signs You Might Need More Protein
For as many women who don't consume enough protein, the signs of protein deficiency can be surprisingly subtle.
Here are 6 red flags your protein intake might be low:
➤ Slower healing from injuries or wounds
➤ Frequent fatigue, even after a good night's rest
➤ Difficulty maintaining muscle tone, even with regular exercise
➤ Regular hunger between meals, especially cravings for filling foods
➤ Brittle nails or thinning hair, as protein is essential for keratin production
➤ Slow recovery after exercise, with muscle soreness lasting longer than usual
*Important note: While these symptoms can indicate low protein intake, they could also signal other health conditions. Please consult with your primary care physician before making any sudden changes to your diet.
Can you have too much protein?
While getting adequate protein is crucial, it is possible to overdo it. The maximum amount your body can effectively use is about 2.2g per kg of body weight per day. Consuming more than this can stress your kidneys and liver, which process protein waste products. As you begin increasing your protein intake, start slowly so your digestive system has time to adjust.
Too much protein too soon can lead to:
➤ Intestinal discomfort
➤ Headaches and fatigue
➤ Calcium loss from bones
➤ Digestive issues like constipation or nausea
➤ Dehydration (protein metabolism requires more water)
*Important note: Eating a lot of red meat (>3 servings/week) has been linked with increased heart disease risk. Vary your protein sources between lean meats, fish, dairy, and plant-based options for optimal health benefits.
Where can I naturally get protein?
Your body absorbs protein most efficiently from whole food sources. Here are some top options for protein content:
➤ Eggs (1 large): 6g of protein
➤ Salmon (3 oz): 22g of protein
➤ Greek yogurt (6 oz): 17g of protein
➤ Chicken breast (3 oz): 27g of protein
➤ Cottage cheese (1 cup): 28g of protein
*Pro tip: Fatty fish like salmon and mackerel offer bonus omega-3s that help reduce inflammation and support joint health.
Plant-based protein options
Don’t eat animal products? No problem! You still have many options to hit your daily protein intake. Here are a few protein-rich plant foods to add to your next grocery trip:
➤ Lentils (1 cup): 18g of protein
➤ Quinoa (1 cup): 8g of protein
➤ Chickpeas (1 cup): 15g of protein
➤ Edamame (1 cup): 17g of protein
➤ Hemp seeds (3 tbsp): 10g of protein
*Pro tip: Most plant proteins don't contain all nine essential amino acids on their own, except for quinoa, hemp seeds, and soy products. To create complete protein combinations, try pairing legumes with whole grains - like rice and beans or quinoa and lentil bowls.
Protein powders for women
When whole foods aren't convenient, a quality protein powder can help. Look for:
➤ 20-30g protein per serving
➤ Limited artificial sweeteners
➤ Third-party testing certification
➤ Added nutrients like iron or vitamin D
➤ All 9 essential amino acids (particularly leucine)
5 Tips to sneak more protein into your days
Hitting your protein goals as a busy woman on the go is simpler than you think! Here are 5 quick tips to help you start infusing more protein (and energy!) into your days:
➤ Prep hard-boiled eggs weekly for quick protein on-the-go
➤ Keep Greek yogurt handy to enhance sauces, dips, and baked goods
➤ Start your day with protein - swap cereal for overnight oats with protein powder
➤ Pack your car and bags with protein-rich snacks like roasted chickpeas or trail mix
➤ Protein-ify your favorite recipes by swapping out ingredients for protein-packed alternatives!
Citations
- Krok-Schoen, J. L., Archdeacon Price, A., Luo, M., Kelly, O. J., & Taylor, C. A. (2019). Low Dietary Protein Intakes and Associated Dietary Patterns and Functional Limitations in an Aging Population: A NHANES Analysis. The Journal of Nutrition, Health & Aging, 23(4), 338–347. https://doi.org/10.1007/s12603-019-1174-1
- Buckinx, F., & Aubertin-Leheudre, M. (2022). Sarcopenia in Menopausal Women: Current Perspectives. International Journal of Women’s Health, Volume 14(1), 805–819. https://doi.org/10.2147/ijwh.s340537
- Zanchetta, M. B., Abdala, R., Massari, F., Rey, P., Spivacow, R., Miechi, L., Longobardi, V., & Brun, L. R. (2021). Postmenopausal women with sarcopenia have higher prevalence of falls and vertebral fractures. Medicina, 81(1), 47–53. https://pubmed.ncbi.nlm.nih.gov/33611244/
- Deutz, N. E. P., Bauer, J. M., Barazzoni, R., Biolo, G., Boirie, Y., Bosy-Westphal, A., Cederholm, T., Cruz-Jentoft, A., Krznariç, Z., Nair, K. S., Singer, P., Teta, D., Tipton, K., & Calder, P. C. (2014). Protein intake and exercise for optimal muscle function with aging: Recommendations from the ESPEN Expert Group. Clinical Nutrition, 33(6), 929–936. https://doi.org/10.1016/j.clnu.2014.04.007
- CDC. Products - Data Briefs - Number 390 - November 2020. (2020, November 4). Www.cdc.gov. https://www.cdc.gov/nchs/products/databriefs/db390.htm
- Wang, X., Yu, Z., Zhou, S., Shen, S., & Chen, W. (2022). The Effect of a Compound Protein on Wound Healing and Nutritional Status. Evidence-Based Complementary and Alternative Medicine, 2022. https://doi.org/10.1155/2022/4231516
- Pasdar, Y., Hamzeh, B., Karimi, S., Moradi, S., Cheshmeh, S., Shamsi, M. B., & Najafi, F. (2022). Major dietary patterns in relation to chronic low back pain; a cross-sectional study from RaNCD cohort. Nutrition Journal, 21(1). https://doi.org/10.1186/s12937-022-00780-2
- CDC. (2024, April 29). About Women and Heart Disease. Heart Disease. https://www.cdc.gov/heart-disease/about/women-and-heart-disease.html
- University Of Oxford. (2021, July 21). Red and processed meat linked to increased risk of heart disease, Oxford study shows | University of Oxford. Www.ox.ac.uk. https://www.ox.ac.uk/news/2021-07-21-red-and-processed-meat-linked-increased-risk-heart-disease-oxford-study-shows
- ADAA. (2019). Women and Anxiety | Anxiety and Depression Association of America, ADAA. Adaa.org. https://adaa.org/find-help-for/women/anxiety
- ADAA. (2019). Women and Depression | Anxiety and Depression Association of America, ADAA. Adaa.org. https://adaa.org/find-help-for/women/depression
- Pasdar, Y., Hamzeh, B., Karimi, S., Moradi, S., Cheshmeh, S., Shamsi, M. B., & Najafi, F. (2022). Major dietary patterns in relation to chronic low back pain; a cross-sectional study from RaNCD cohort. Nutrition Journal, 21(1). https://doi.org/10.1186/s12937-022-00780-2
