Spoiler alert: protein isn’t just for bodybuilders or gym bros. It’s essential for every woman, whether you're chasing a PR, a toddler, or just some damn peace and quiet.
If you’ve ever wondered, “Do women really need more protein?”, the short answer is yes, you do. Here’s why, plus how to actually get enough without living off boiled chicken and bland shakes (ew).
What is protein – and what does it actually do?
Protein = power. It’s one of the three macronutrients your body must have to function properly (the others are carbs and fats, FYI). It’s made up of amino acids aka the building blocks of life. Your body uses protein to:
- Build and maintain lean muscle (hello, toned arms)
- Stay fuller for longer (goodbye, 3 p.m. snack attacks)
- Support hormone health and recovery
- Keep your skin, hair, nails, and mood thriving
Basically, it’s the VIP of nutrients, and most women aren’t getting enough. Between skipping meals, restrictive diets, and just being busy AF, protein often gets left behind.
Why Protein Is Especially Important For Women
As women move through different life stages - think training, pregnancy, postpartum, perimenopause - protein becomes even more important for maintaining strength, supporting recovery, and preventing muscle loss. Need more convincing? Protein helps:
1. Muscle = Metabolism
Muscle isn’t just for athletes. Maintaining lean muscle helps you burn more calories at rest, supports hormone regulation, and reduces the risk of injury as you age. And guess what? You need protein to build and keep muscle—especially after 30 when muscle mass naturally starts to decline.
2. Hormone Health
Protein supports the production of key hormones like insulin, leptin, and estrogen. Low protein intake can lead to energy dips, mood swings, and even menstrual irregularities.
3. Mental Focus & Mood
Amino acids from protein help produce neurotransmitters like serotonin and dopamine—aka the feel-good chemicals. If you’re feeling foggy, sluggish, or irritable, a protein-boosted breakfast might be the fix.
4. Strength & Recovery
Whether you’re strength training or just casually active, your muscles need protein to repair and recover. Skipping post-workout protein = slower recovery and less progress.
5. Appetite Control
Protein keeps you fuller for longer, stabilises blood sugar, and helps avoid those “I could eat a whole pantry” snack spirals. High-protein meals are key for managing cravings and energy.
How Much Protein Do Women Need?
This depends on your age, activity level, and goals. But here’s a solid baseline:
- Sedentary women: 0.8g per kg of body weight (minimum)
- Active women: 1.2–2.0g per kg of body weight
- Women over 40 or in perimenopause/menopause: Aim for the higher end to preserve muscle and bone health
So, if you weigh 65kg and you’re moderately active, you need at least 78–130g of protein per day.
How to get more protein in your diet
Supplements are helpful, but they shouldn’t replace high-quality, nutritious food. Start by making simple swaps: add Greek yogurt to your brekkie, throw some tofu or tempeh into your stir-fry, snack on boiled eggs or edamame, and don’t be afraid of lean meats like chicken or fish if that’s your vibe.
Still falling short? That’s where protein powders come in. A scoop of Give Me Plant Protein in your smoothie or a bottle of Give Me Protein Water in your gym bag makes it easy to top up your intake without overthinking it. It’s not about perfection. It’s about finding smart, simple ways to fuel your body like it deserves.
If you need some inspiration, our recipe page is a tasty place to start.
When’s the Best Time to Have Protein?
Honestly? Whenever works for you. But here are a few ideal times:
- Post-workout: to rebuild and recover
- In the morning: to stay full and focused
- As a snack: to curb cravings and boost energy
And if you’re on the go? You can meal prep some sweet protein treats like our Choc Cookie Dough Protein Balls to pack and snack when you’re on the move.
