Why Women Need More Protein (and How to Get It!)

If there’s one nutrient most women aren’t getting enough of, it’s protein! Whether you want to build strength, maintain a healthy metabolism, balance hormones, or age well, protein plays a major role in your overall health.

Why Is Protein So Important for Women?

✔ Supports Lean Muscle & Strength – Essential for maintaining muscle mass, especially as we age.

✔ Boosts Metabolism & Fat Loss – Helps regulate blood sugar and keeps you full longer.

✔ Hormone & Mood Balance – Plays a key role in producing neurotransmitters like serotonin.

✔ Healthy Hair, Skin & Nails – The building blocks of collagen & keratin come from protein.

✔ Stronger Bones – Adequate protein supports bone density and reduces the risk of osteoporosis.

How Much Protein Do You Actually Need? 🤔

The general recommendation is:

💪 0.8-1.2 grams per pound of lean body mass (or 1.6-2.2g per kg of body weight)

For example:

• If you weigh 140 lbs (64 kg) → aim for 90-110g of protein per day

• If you’re looking to put on muscle → go for the higher end of the range

Best Protein Sources for Women

For Omnivores:

 Wild-caught or sustainably raised fish (bonus points for salmon & sardines)

 Eggs

 Hormone & antibiotic-free poultry

 Grass-fed beef & lamb

 Greek yogurt & cottage cheese

 Whey protein isolate

For Vegetarians & Vegans:

 Lentils & chickpeas

 Tofu & tempeh

 Hemp, chia, and flaxseeds

 Edamame & green peas

 Greek yogurt & cottage cheese

 Plant-based protein powders (pea, & hemp are my fav)

Two high-protein recipes I am loving right now!