The Importance of Protein for Women

By Dr Olivia Naturals Support • September 13, 2024

For many women, understanding daily nutritional needs is key to maintaining energy, muscle health, and overall wellness. One crucial component often overlooked or misunderstood is protein intake. In this blog, I’m going to break down how much protein women should consume daily, why it’s so important, and how to ensure you’re getting enough each day to fuel your body properly.

Why Protein Matters

Protein is more than just a macronutrient; it’s a building block for your body. Every cell, tissue, and muscle relies on protein for growth, repair, and overall functioning. From hormone regulation to enzyme production, protein helps keep your body systems running smoothly.

For women, protein plays a crucial role in:

  • Muscle repair and growth: Protein is essential, especially if you're engaging in regular physical activity. It supports muscle recovery and growth after workouts.
  • Stable blood sugar: Adequate protein intake helps regulate blood sugar levels, reducing energy crashes and cravings.
  • Weight management: Protein is known to increase satiety, meaning it helps you feel fuller for longer, reducing overeating or frequent snacking.
  • Boosting metabolism: A higher protein diet can support a healthy metabolism and increase the number of calories burned throughout the day.

How Much Protein Do Women Need?

The baseline recommendation for women is to consume 80 to 90 grams of protein daily. But a more personalized approach involves calculating your protein needs based on your body weight. A general guideline is to multiply your weight (in pounds) by 0.65. This will give you a rough estimate of the minimum number of grams of protein you should aim to consume each day.

For example:

  • If you weigh 150 pounds, your minimum daily protein intake should be around 97.5 grams (150 x 0.65 = 97.5).
  • If you weigh 130 pounds, you should aim for 84.5 grams of protein daily.

My Daily Routine for Protein Intake

To hit your daily protein goals, you need a strategy. I’ve developed a simple approach to ensure that I meet my personal goal of 100 grams of protein each day, and I’ll walk you through how you can do it too.

1. Start Your Day With a High-Protein Shake

One of the easiest ways to get a jump-start on your daily protein intake is by having a high-protein shake for breakfast. My morning shake provides around 30 grams of protein, which is nearly a third of my daily goal.

Here’s what I typically include in my shake:

  • Protein powder: Choose one with at least 20 grams of protein per serving.
  • Collagen peptides: This adds an extra 10 grams of protein, supporting skin, hair, and joint health.
  • Liquid base: Almond milk or water.
  • Add-ins: Frozen berries, a handful of spinach, or flaxseed for extra fiber and nutrients.

2. Protein First at Lunch

When lunch rolls around, I always make sure that the first thing I eat is a protein source. This could be chicken, turkey, salmon, or a plant-based option like lentils or tofu. Prioritizing protein at lunch ensures that I continue to build toward my daily target.

I aim for about 25 to 30 grams of protein at lunch, which brings my total intake to around 55 to 60 grams by midday.

3. Protein-Focused Dinner

At dinner, I follow the same principle—protein first. By making protein the focus of your meal, you ensure that you hit your remaining daily protein needs. Whether it’s steak, grilled fish, or a hearty serving of quinoa with beans, I aim for another 25 to 30 grams of protein at dinner.

By this point, I’m at around 80 to 90 grams of protein for the day. And if I’m a little short, I might add a light snack like Greek yogurt or a handful of nuts to push my intake to 100 grams.

Tips for Hitting Your Protein Goals

Reaching your daily protein intake doesn’t have to be difficult. With the right mindset and strategies, you can easily make sure you’re consuming enough to fuel your body effectively. Here are some additional tips to help you reach your protein goals:

1. Plan Ahead

Planning your meals in advance ensures that you have plenty of protein-rich options available. Prepping meals like grilled chicken or hard-boiled eggs will make it easier to grab a high-protein snack on the go.

2. Incorporate Protein into Snacks

Instead of reaching for chips or crackers, consider snacks like:

  • A protein bar (look for one with at least 10-15 grams of protein)
  • Hard-boiled eggs
  • Cottage cheese or Greek yogurt
  • A handful of almonds or walnuts

3. Hydrate and Stay Balanced

Protein works best when paired with hydration. Drinking enough water ensures that your metabolism, muscles, and cells function properly as they process the protein. Staying hydrated also helps maintain stable blood sugar levels, keeping energy crashes at bay.

4. Choose Whole Food Protein Sources

While protein powders and shakes are convenient, whole food sources of protein provide additional vitamins, minerals, and nutrients. Some excellent whole food protein options include:

  • Chicken (31 grams per 100 grams)
  • Salmon (25 grams per 100 grams)
  • Tofu (8 grams per 100 grams)
  • Eggs (6 grams per egg)
  • Lentils (18 grams per cup, cooked)

5. Set a Higher Goal

When setting protein goals, it can be helpful to aim higher than the baseline. I personally aim for 100 grams of protein daily even though 80-90 grams would suffice. By setting a higher target, you allow for a little buffer in case you fall short of your goal on any given day.

Benefits of Meeting Your Protein Needs

When you consistently consume the right amount of protein, you’ll notice significant improvements in various areas of your life, such as:

  • Better Muscle Function and Recovery: Whether you’re working out or just staying active, protein helps your muscles recover faster and more efficiently, reducing soreness and improving strength.
  • Stable Energy Levels: By keeping your blood sugar levels stable, protein helps prevent the energy dips that are common when consuming too many carbs.
  • Improved Sleep: Protein can support better sleep patterns by regulating your blood sugar and hormone levels, which in turn supports restful sleep.
  • Healthy Metabolism: Consuming protein regularly can help rev up your metabolism, allowing you to burn more calories throughout the day and maintain a healthy weight.

Conclusion

Protein is essential for every woman’s health and well-being. By prioritizing protein in your meals and snacks, you’ll experience improvements in energy, muscle health, and metabolism, while also keeping your blood sugar stable and cravings in check. Remember, the general recommendation is to consume 80 to 90 grams of protein a day, but you can calculate your personal requirement based on your body weight (weight in pounds x 0.65).