How Much Protein Do Women Need?
The importance of protein consumption has blown up in the media lately and for good reason! Many of us, especially women, are protein insufficient and would benefit greatly from increasing our consumption. So why is it good and how much do we need? Let’s dive in!
What Is Protein?
Protein is one of the 3 macronutrients (the others being Carbohydrates and Fats). It is ‘essential’ meaning the body can’t make it and needs to ingest it through food. Due to this, consuming enough is vitally important to sustaining function in our body.
Why Is Protein Important?
Protein is the building block for many processes in our body such as hormone regulation, antibody creation, and enzymes. It’s also responsible for muscle tissue repair and building. This is especially important as we age.
Protein is also one of the most satiating nutrients, so it can help us regulate our food intake when we increase it in our meals. Eating a higher protein diet has been linked to better appetite and blood sugar regulation, improved body composition, bone health and strength.
For women specifically, eating adequate amounts of protein in the diet has been shown to increase physical performance during the peri-menopausal phase and alleviate some symptoms during Menopause.
How Much Do We Need?
In the past, general guidelines for protein were 0.8g per kg bodyweight per day. However, this doesn’t seem to be nearly enough. Researchers are now suggesting that about 1.4g per kg bodyweight per day is a more accurate guideline for women to thrive.
To simplify, let’s give a quick example. If you are 65kg and are aiming for 1.4g per kilo bodyweight that would mean you’d need to eat around 91g protein per day. As you simply do 65 x 1.4.
Pro Tip: Aim for 1.2-1.4g per kg body weight per day to start and see how you feel
Lifestyle Factors
How much you move your body can contribute to the amount of protein you require each day. For athletes, the guideline is roughly 1.4-2.0g per kg bodyweight per day (depending on your weight, goals, exercise type etc). If you’d like a more tailored approach to your individual needs, booking in with a nutritionist can be a great way to achieve this!
The Menstrual Cycle
The menstrual cycle is responsible for many changes a woman experiences over a month.
During the Luteal phase of the menstrual cycle (days 17-28) a lot of women can experience PMS symptoms that involve intense cravings. This is the phase leading up to the ‘period’ and is often hard for women to regulate their appetite.
By focusing on protein-rich meals during this time, it can help to relieve symptoms and promote satiety.
Good Protein Sources
When opting for high-protein sources, look for these whole food options rather than filling up on protein bars from the store. These will keep you fuller for longer and provide a range of other beneficial nutrients for your gut.
Lean Meats
Oily Fish (Salmon, Snapper, Mackerel, Sardines)
Eggs
Greek Yoghurt
Cottage Cheese
Tofu & Tempeh
Red Lentils
Chickpeas
Pumpkin & Chia Seeds
High-Protein Snacks
Something that can help you to up your protein intake is reframing your snacks. Having some high-protein, delicious snack recipes on hand can help you to feel full for hours, instead of hungry 5 minutes later. Here are some ideas to get you started:
Greek yogurt bowl with honey, fresh berries, and a drizzle of nut butter
Berry smoothie with vanilla protein powder
Apples and cottage cheese with chocolate chips
Boiled eggs with pesto drizzle
