A Guide to Protein Intake for Women: Benefits, Sources, and Recommended Amounts

When it comes to health and nutrition, protein intake is an important factor for women. Protein is one of three macronutrients, which are nutrients the body needs in larger amounts. The other macronutrients are fat and carbohydrates. Protein intake can help women who wish to get leaner and stronger.

Protein deficiency in women can lead to loss in muscle tone, hair loss, hormone imbalances and faster aging, it can also be an indicator of cancer^​1​ among other health conditions. So, no matter if a woman is 35, 60 or pregnant, she needs to ensure correct protein intake to be healthy and improve wellness in many ways.

In this article, I’ll outline the role of protein in women’s health, the best sources of protein for women, and the recommended amount of protein women should consume to stay healthy. So, let’s get started!

Protein is an essential nutrient for health

Protein is an essential macronutrient for women as it helps build and repair tissues, and provides energy throughout the day. Protein is made up of long chains of amino acids. There are 20 types of amino acids, the body naturally produces 11 kinds of amino acids and requires intake of the remaining 9. During digestion, our body breaks down the proteins ingested and combines the individual amino acids in various ways to start deriving the benefits of protein.

Protein is required by the body to promote healthy muscle growth and maintenance, but it can also help with weight management^​2​, hormone regulation, immunity^​3​, gut health^​4​, preventing heart disease^​5​ and overall well-being. Women need to be aware of this and ensure they get enough protein in their diets.

Protein helps women look beautiful and improve strength

Protein is important for the production of collagen that helps keep skin, bones, and joints healthy and contains 8 out of 9 essential amino acids. Women may consider boosting their collagen intake to support the health of their skin^​6​, hair, and nails^​7​. Collagen also plays a role in joint health^​8​ and can aid in muscle recovery after exercise^​9​. Additionally, it is important for women to understand that the amount of collagen in their body naturally decreases with age, making it especially critical for them to ensure they maintain healthy protein intake.

How much protein should women consume?

Protein provides 4 calories per gram. It is recommended that that between 10–35% of a woman’s daily calories should come from protein. For adults, the recommended Dietary Allowance (RDA) and Tolerable Upper Intake Level (UL) for protein is 0.66 grams/kg and 0.80 gms/kg per day. Women should aim for roughly 50 to 60 grams per day, depending on body weight and activity levels. Many factors can affect how much protein a woman needs, including their body type, activity level^​9,10​, and weight and pregnancy status. Pregnant women need more protein intake particularly during the second and third trimesters.^​11​ Other variables include the proportion of amino acids available in specific protein foods and the digestibility of individual amino acids.  You can consult an integrative nutritionist to understand how much protein your body needs and along with testing for any deficiencies.

High-intake of protein in your diet is safe. A 5-year study^​12​ found that long-term high protein intake in elderly women resulted in 5-6% improved lean body mass and bone density. Having a leaner body mass means that you are not carrying excess fat and have higher muscle strength. Better bone density means less chances of bone mass disorders such as osteoporosis which affects women earlier than men.

Sources of Protein for Women

Before you start ramping up your daily protein intake, there are a few important things to consider. For starters, don’t interpret “get more protein” as “eat more meat.” Although beef, chicken, and pork (as well as milk, cheese, and eggs) may supply high-quality protein, so can many plant foods such as whole grains, beans and other legumes, nuts, and vegetables. A person does not need to consume foods containing all the essential amino acids at each meal because their body can use amino acids from recent meals to form complete proteins. Eating a variety of protein foods throughout the day is the best way for a person to meet their daily protein needs.  It’s also important to consider the other nutrients that invariably come along with protein rich foods — the fats, carbohydrates, vitamins and minerals. Aim for protein sources low in saturated fat and processed carbohydrates and rich in other nutrients. Eating nutritious meals and protein rich snacks is an effective way to maintain the required amount of protein.

Consuming foods such as fish, poultry, bone broth and legumes or supplements can help women reach their daily goal of consuming enough protein for the production of collagen. Collagen is one of the best sources of proteins for women, containing several essential amino acids needed to build strong tissue, muscles, and skin. Collagen is also an essential supplement for many women as it contains other helpful nutrients such as hyaluronic acid, glucosamine and chondroitin which can help improve joint health and skin elasticity. Additionally, collagen can help support a healthy gut by providing prebiotics that help promote the growth and activity of beneficial gut bacteria. Collagen can also provide the body with an easily absorbed form of calcium, helping to maintain healthy bones for women of all ages. Additionally, collagen can help to boost energy levels, support muscle health and maintain a healthy weight.

Conclusions

All in all, protein intake is an important part of a woman’s diet. Eating enough high-quality and variety of protein rich foods can help keep your muscles healthy, promote weight management, regulate hormones, and support overall well-being. Make sure to include protein rich foods such as lean meats, beans, tofu, yogurt, nuts and seeds as part of your daily diet to ensure that you’re getting your recommended daily amounts of protein. With these tips in mind, you’ll be well on your way to feeling your best in a woman’s suit!