Protein is essential for your health. For women, it’s not just about building muscle; it also aids in weight management and supports gut, hormone, and skin health. These are goals so many of us share! While it seems like protein is the latest trend, there’s more to it than social media snippets. So, let’s dive deeper to really understand its benefits, how much you need, and the best ways to incorporate protein into your diet! We’ll cover how protein works in the body, the affect it has on your health and how to calculate your ideal protein intake.
What is Protein?
Protein is made up of amino acids, often called the “building blocks of life” because of their essential role in cell growth and repair. There are 20 amino acids, nine of which are considered “essential” because your body can’t produce them. This leaves it up to us to get them through food.
How Protein Works in The Body
The body is relying on the protein that you consume. Protein is broken down into amino acids (you can think of them as Lego blocks that, when put together, form a complete protein), which are absorbed into your bloodstream. These amino acids get to work and are integral to various body systems, including the cardiovascular, muscular, gastrointestinal, immune, cardiovascular, neurological, and even reproductive systems. As you can see, protein is involved in pretty much everything, so ensuring we get enough protein from the diet is essential for optimal health.
The Effect Protein Has on Your Health
The most well-known benefits of increasing your protein intake include weight management, muscle growth, and satiety (helping you feel full). Additionally, protein helps preserve lean muscle mass as you age, which is key to maintaining metabolism and overall strength, especially for women! Did you know that after the age of 35, women start to lose half a percent of their muscle mass yearly, which can take a real toll on their health, leading to sarcopenia impacting basic daily activities? This statistic isn’t to scare you but to motivate you to help support your muscles with adequate protein and exercise.
Ok, now you know that protein is important for muscle, but what else is it helpful for? Adequate protein also supports gut health, hormone balance, bone density, skin health, and even reproductive health.
Here’s a closer look at how protein supports a healthy weight, gut, hormones, and skin.
- Weight Management: Protein is the most filling macronutrient, meaning it helps you stay satisfied longer. Research shows that increasing protein intake can help control cravings and even boost metabolism slightly by increasing the thermic effect of food (TEF), aka the energy it takes for your body to digest.
- Gut Health: Protein helps to repair tissues (remember, all of its amino acids or building blocks), including those in your digestive tract, which is essential for a healthy and strong gut lining. Additionally, digestive enzymes (the worker bees in your gut that help break down food) are made up of amino acids.
- Hormone Balance: Proteins provide essential amino acids needed for hormone production and help regulate key hormones, such as insulin, thyroid hormones, and those involved in appetite control. Adequate protein intake is crucial for maintaining optimal hormonal health by supporting muscle mass and balancing stress hormones like cortisol.
- Skin Health: Lastly, they are vital for skin health as they provide amino acids for collagen and elastin production, keeping skin firm and resilient. Adequate protein intake also supports skin repair, hydration, and a healthy barrier function, helping to protect against damage and maintain a youthful appearance.
How to Calculate Your Ideal Daily Protein Intake
As a Registered Dietitian, I get asked this a lot: “How much protein should I eat every day?” This is a great question; truthfully, it doesn’t have a one-size-fits-all answer. How much protein you need depends on your age, weight, wellness goals, and lifestyle. Here’s the general breakdown:
- For general health: According to the RDA (Recommended Daily Allowance) and AMDR (Accepted Macronutrient Distribution Range), adults should aim for around 0.8-1 gram of protein per kilogram of body weight daily. This translates to at least 0.5 grams of protein per pound (if I’m rounding up!). For example, weighing 150 pounds, you may aim for 75 grams of protein daily. However, there have been arguments that this number guideline is outdated and suboptimal and that people may benefit from a higher protein intake, as recommended below.
- For active people/muscle growth: You’ll likely benefit from 1.2-1.6 grams per kilogram (aka around 0.75 grams of protein per pound of body weight). In practice, I’ve found many women (and men) benefit from closer to 0.75-1 grams of protein per pound. But here’s where it gets tricky. Aiming for 1 gram of protein per pound can add up quickly if you’re overweight or at a weight higher than you’d like to be. In these cases, you may benefit from aiming a little lower, around 0.5 – 0.75 grams per pound of body weight.
- For weight management: Higher protein intake can support satiety, helping you feel fuller longer, which may make it easier to stick to a healthy eating plan. When I work one-on-one with clients, I evaluate how much protein they’re currently getting in relation to the rest of their diet and usually modify from there. However, I generally use principles similar to those for those active or looking to build muscle.
| Health Goals | Protein Guideline | Quick Notes |
| For General Health | ~0.5 grams per pound at minimum *Although people may benefit from consuming additional protein |
Based on the RDA/AMDR. *protein needs may increase as you age due to natural losses in muscle |
| Active or Muscle-Building | ~0.75-1 gram per pound | Consider adjusting if overweight to 0.5-0.75 grams per pound. |
| For Weight Management | Generally similar to active/muscle-building recommendations | I recommend assessing how much protein and other nutrients you’re getting and adjusting them as needed. |
Simply put, a general protein guideline may look like 20-30 grams of protein at meals and 5-10 grams at snacks totaling around 70 to 110 grams of protein daily.
That said, it’s also possible to overdo it. Too much protein can strain your kidneys and can lead to imbalances in other essential nutrients. This is why you may find working with a dietitian who can personalize your protein goals beneficial. Additionally, I encourage checking in with your doctor if you have any conditions affecting your kidney function.
3 Nutrition Tips on Protein
- Prioritize Quality Protein Sources:
- Animal Sources: Consider focusing on animal-based protein sources as they tend to be more bioavailable (aka, easier for your body to use), especially if you want to increase lean body mass or muscle. These may include chicken, salmon, beef, and eggs, which also contain other nutrients like B Vitamins and Omega 3s.
- Plant Sources: Organic tofu, quinoa, beans, and lentils are great, especially when paired with complementary foods to make complete proteins. For example, pair beans with rice to get a complete amino acid profile.
- Incorporate Protein into Every Meal:
- Aim for 20-30 grams per meal. This balanced approach maintains blood sugar levels and helps you stay energized throughout the day. Plus, it ensures you hit 60-90 grams of protein from your meals alone.
- HUM’s Core Strength protein powder is a perfect addition to smoothies, oatmeal, or baked goods to make breakfast protein-rich.
3. Plan Protein-Rich Snacks:
- Remember not to overcomplicate it; grab some hard-boiled eggs, greek yogurt, a cheese stick (or two), a beef/turkey/chicken jerky stick (Chomps or Epic are great), a protein shake (OWYN and Corepower are popular brands), roasted chickpeas (Biena is as a good brand for this), or protein bars (Go Macro, Perfect Bar, or Truvani are some of my favorites) for a quick and easy protein-rich snack.
3 Easy Protein-Rich Recipes
Protein Berry Smoothie
2 scoops of Core Strength (20 grams of protein), 1 cup frozen mixed berries, 1 tbsp of almond/peanut butter, and unsweetened almond milk (or milk of choice!)
High Protein “Ice Cream”
I’ve been dying to try a recipe from the Ninja Creamy because I don’t have one (yet! I’ll cave eventually)! It looks like a fun and delicious way to get in a high-protein dessert. Many people on TikTok have been using a protein powder for this – Core Strength has a nice vanilla flavor, which may be the perfect addition to yours.
Cottage Cheese Scrambled Eggs
Check out this popular TikTok recipe, which combines scrambled eggs and cottage cheese for a protein-packed breakfast.
The Takeaway on Protein
Protein is essential for health, supporting muscle growth, weight management, gut health, and hormone balance. Many people consume less protein than they realize, so increasing your protein intake may be a great step towards supporting your body!
That said, protein is just one piece of the puzzle. To truly thrive, it’s vital to maintain a balanced diet that includes plenty of plant-based foods, healthy fats, and other key nutrients. Focusing on quality protein sources and pairing them with whole foods rich in fiber and micronutrients will provide you with robust nutrition to help keep your body healthy!
