Protein For Women: How Much Protein Do We Need?

Proteins play an essential role - not only in our health but also in our well-being. As the building blocks of life, they are involved in nearly every aspect of our bodies, whether it's building muscle, supporting the immune system or regulating hormones. But do women have special needs when it comes to protein? The unique phases of a woman's life - be it pregnancy, lactation [1] or menopause [2] - demand close attention. Old guidelines of 0.8 g protein per kg body weight are long outdated and have given way to new recommendations of up to 2.0 g/kg.

Whether you're active in strength training and fitness, an expecting mother, or just want to do what's best for your health - understanding the role of protein can help immensely in making informed decisions for your diet and wellness! 

Daily Protein: The Basics

Proteins are fascinating molecules. They are made up of amino acids arranged in various combinations and orders. These biological "Lego" bricks form the basis for numerous vital functions in our bodies. From repairing tissues and building muscle (muscles are made of protein) to transporting molecules and supporting the immune system, proteins are simply irreplaceable. 

An important distinction involves essential and non-essential amino acids. While the body can produce non-essential amino acids on its own, essential amino acids must be ingested through the diet. This gives these essential building blocks a special position, as they are necessary for protein synthesis and therefore for maintaining optimal health! 

Protein for Women: Only for Muscle Growth?

A balanced protein consumption plays a crucial role. And not just for building muscle, but also for supporting women's hormone balance. Hormones are the messenger substances of our body. They control a variety of functions, from mood and energy levels to reproduction and metabolic regulation. Proteins provide important amino acids needed to produce and regulate these hormones [3].

Maintaining muscle mass is also important, and not just for female athletes! Proteins provide the foundation for muscle tissue development and maintenance [4], which is especially important during stressful times with hormonal changes (such as pregnancy or menopause). 

Proteins also play an important role in weight control, as they provide longer satiety than other nutrients such as carbohydrates and fats. This can positively help reduce cravings when losing weight and prevent excessive snacking. Adequate protein consumption also helps to keep blood glucose levels stable [5].

So by targeting their protein intake, women can lay the foundation for better hormonal balance, muscle health, and easier weight management.

How Much Protein Do Women Really Need?

When it comes to protein consumption, general guidelines provide a starting point. Experts long recommended that women should consume about 0.8 to 1 gram of protein per kilogram of body weight per day to meet their basic needs [6]. However, this amount is a bare minimum and numbers will vary greatly depending on individual factors.

Activity level and lifestyle play a critical role in determining ideal protein intake. Women who exercise regularly or otherwise move a lot (for example, at work) require more protein per kilogram of body weight to support muscle tissue repair and growth. Here, up to 2.0 grams of protein per kg is recommended [3].

Special life stages also often require adjustments in protein intake. During pregnancy and lactation, women need additional protein to support fetal growth and milk production, respectively [1]. And after menopause, adequate protein intake can help slow muscle loss [7] and prevent osteoporosis [8]. 

Protein Sources: High Protein Foods

Animal sources such as lean meats, fish and dairy products are excellent sources of protein, though thanks to the growing interest in vegetarian and vegan lifestyles, they are not to everyone's taste. More sustainable, plant-based sources of protein are therefore becoming increasingly important. Legumes such as beans, lentils, and chickpeas do not only have a high protein content, but are also an excellent source of fiber, which aids in both digestion and satiety. Nuts and seeds not only provide protein, but also a good amount of healthy fats and antioxidants per serving. Whole grains like quinoa and oats are other plant-based options that provide not only protein, but also complex carbohydrates for long-lasting energy.

Protein supplements such as protein shakes and powders are also an excellent tool to increase protein consumption with ease. This is especially true for women with special dietary needs or high activity levels. Protein powders, whether animal-based (whey protein, whey isolate) or plant-based (a vegan protein blend like pea protein, rice protein or soy protein isolate), can be easily integrated into smoothies or meals. Of course, a balanced diet is a priority, and nutrients from natural sources should be preferred.

Myths and Facts about Protein for Women

No, high protein consumption will not automatically lead to muscle gain! For women (just as for men), this requires intensive accompanying strength training - and usually over many years. However, getting enough protein is important in any case to support muscle and general health. Individual factors such as activity level, lifestyle, health goals and personal preferences influence lower or higher protein requirements. 

Another myth concerns plant-based proteins and vegan protein powder. These are sometimes considered less beneficial compared to animal proteins or whey protein powder. However, this is not true [9]. Plant-based protein sources such as legumes, nuts, and whole grains provide not only protein, but also fiber, vitamins, and antioxidants that contribute to overall health. So combining different plant-based protein sources can be just as effective and healthy an option as consuming animal proteins.

Enough Protein Through a Balanced Diet

Adequate daily protein intake via protein-rich foods is key to successfully implementing a balanced diet! Incorporate protein sources into all of your meals. Consider starting with breakfast by enjoying eggs, oatmeal with protein powder (for example pea protein powder or whey protein isolate), or Greek yogurt with berries. For those who like to snack, consider protein-rich snacks such as nuts or hummus with vegetables. Combining different protein sources is a smart strategy here to achieve an optimal amino acid profile and meet daily protein needs. 

While protein intake (and, of course, carbohydrate and healthy fat intake) is important, don't neglect adequate hydration. Water is necessary for the metabolic process, including the processing of proteins in the body. Drink enough water throughout the day to ensure optimal digestion, metabolic regulation and health for you. And remember that nutrition is about flexibility and most importantly, sustainability! Find a balance that works best for you and your goals.

Protein Needs of Women: Conclusion

The fact is, women need adequate amounts of protein! Protein is undoubtedly a fundamental building block of a balanced diet, and not just for women. Their multiple functions - from supporting hormonal balance to promoting muscle development - make them an indispensable component of our health.
Each woman's individual needs, life stages and goals play a critical role in determining the optimal intake of protein. A diet that addresses personal preferences and physical requirements is the key to a sustainable and healthy lifestyle. 

Sources

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[2] Kuo YY, Chang HY, Huang YC, Liu CW. Effect of Whey Protein Supplementation in Postmenopausal Women: A Systematic Review and Meta-Analysis. Nutrients. 2022 Oct 10;14(19):4210.

[3] Sims ST, Kerksick CM, Smith-Ryan AE, Janse de Jonge XAK, Hirsch KR, Arent SM, Hewlings SJ, Kleiner SM, Bustillo E, Tartar JL, Starratt VG, Kreider RB, Greenwalt C, Rentería LI, Ormsbee MJ, VanDusseldorp TA, Campbell BI, Kalman DS, Antonio J. International society of sports nutrition position stand: nutritional concerns of the female athlete. J Int Soc Sports Nutr. 2023 Dec;20(1):2204066. 

[4] Phillips SM, Chevalier S, Leidy HJ. Protein "requirements" beyond the RDA: implications for optimizing health. Appl Physiol Nutr Metab. 2016 May;41(5):565-72. 

[5] Franz MJ. Protein: metabolism and effect on blood glucose levels. Diabetes Educ. 1997 Nov-Dec;23(6):643-6, 648, 650-1. 

[6] Richter M, Baerlocher K, Bauer JM, Elmadfa I, Heseker H, Leschik-Bonnet E, Stangl G, Volkert D, Stehle P; on behalf of the German Nutrition Society (DGE). Revised Reference Values for the Intake of Protein. Ann Nutr Metab. 2019;74(3):242-250.

[7] Ribeiro AS, Pereira LC, Schoenfeld BJ, Nunes JP, Kassiano W, Nabuco HCG, Sugihara Junior P, Fernandes RR, Antunes M, Aguiar AF, Cyrino ES. Moderate and Higher Protein Intakes Promote Superior Body Recomposition in Older Women Performing Resistance Training. Med Sci Sports Exerc. 2022. 

[8] Rizzoli R, Bischoff-Ferrari H, Dawson-Hughes B, Weaver C. Nutrition and bone health in women after the menopause. Womens Health (Lond). 2014 Nov;10(6):599-608.

[9] Mariotti F, Gardner CD. Dietary Protein and Amino Acids in Vegetarian Diets-A Review. Nutrients. 2019 Nov 4;11(11):2661.