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Why Women Need Protein

Writer's picture: Anastacia DrakeAnastacia Drake

Women have unique nutritional needs that change throughout life stages, from early adulthood to menopause. A balanced diet is essential for health and reducing illness risks. Protein, often overlooked, is crucial for women's health, aiding in weight management and overall well-being.


Essential for life

Protein is vital for energy, muscle, tendon, hair, skin, and nail formation. It includes essential amino acids necessary for hormones and neurotransmitters. Some amino acids must be obtained from food, especially during illness or life stages like pregnancy.


Maintaining muscle mass

Adequate protein helps women build muscle, strengthen bones, and maintain metabolism. It's vital for mobility and function, especially as women have less muscle mass than men. Post-menopause, protein and resistance exercise are crucial to counter bone loss.


Boosting metabolism

Protein boosts metabolism by promoting satiety and stabilizing blood sugar, helping prevent overeating and diabetes.


How much do you need?

While U.S. dietary guidelines recommend that healthy adults get 0.36 grams of protein per pound of body weight daily, research suggests eating even more protein may be beneficial.


Some studies indicate that 0.7 to 1 gram of protein per pound of body weight is needed to support the growth and maintenance of lean muscle mass. Nor do those higher levels of protein cause adverse health effects in people with normal kidney function.


Women over age 65 with decreased bone density may require as much as 1.3 grams per pound to prevent the risk of fracture or to heal an existing bone break.


Best sources of protein

Lean animal proteins provide high-quality nutrients essential for pregnancy and development. Examples include:

  • Red meat and poultry (iron, zinc)

  • Fish (omega-3, iodine, selenium)

  • Dairy (calcium, iodine, choline)

  • Eggs (choline, vitamins A, D, E, K)


Plant-based proteins offer fiber and healthy fats, supporting heart health and weight management. Sources include:

  • Legumes

  • Nuts

  • Seeds

  • Whole soy products (tofu, tempeh, edamame)

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