You’ve likely heard about getting more protein in your diet for years now, since it’s been the hot macronutrient for decades. Protein is a critical nutrient for women of all ages and activity levels. From maintaining muscle to balancing hormones, protein plays a vital role in your overall health. Here’s why it deserves a prime spot on your plate, along with insights on using supplements to meet your protein needs.

Why Protein Matters

Protein is a building block of life. Every cell in your body relies on it for structure and function. Here’s how protein supports women’s health specifically:

• Maintaining Muscle Mass and Strength: As we age, our muscle mass naturally declines, especially after the age of 30. Yes, even that young! Protein helps us preserve lean muscle, which is crucial for maintaining strength, metabolism, and overall functionality.

• Hormonal Balance: Protein is essential for producing enzymes and hormones, including those that regulate stress, mood, and metabolism. Adequate protein intake can help stabilize blood sugar levels, which is important for energy and emotional well-being.

• Bone Health: Women are especially at risk for lowered bone density and osteoporosis. According to the NHS, “Women are more at risk of developing osteoporosis than men because the hormone changes that happen at the menopause directly affect bone density. The female hormone estrogen is essential for healthy bones. After the menopause, estrogen levels fall. This can lead to a rapid decrease in bone density.” What if you’re years away from menopause? It’s still important to have strong bones! While calcium and vitamin D get the spotlight, protein also contributes to strong bones. Studies suggest that a diet rich in protein can enhance bone density when paired with resistance exercise.

• Hair, Skin, and Nails: With all of the beauty treatments and “miracle” products out there, we rarely hear about a simple solution for health hair, skin, and nails — getting enough protein. Proteins like collagen and keratin are vital for strong, healthy hair, skin, and nails. Consuming enough protein can promote skin elasticity and reduce signs of aging.

• Weight Management: Most discussion about women and protein needs is centered around weight management, since protein is more satiating than carbohydrates or fats. In other words, you’ll feel full longer. It can reduce cravings, stabilize energy, and support weight management efforts.

How Much Protein Do You Need?

The recommended dietary allowance (RDA) for protein is about 0.35 grams per pound/0.8 grams per kilogram of body weight. However, active women, pregnant or breastfeeding women, and those over 50 often benefit from higher intake—closer to 1.2 to 2.0 grams per kilogram. For example, a 150-pound woman might aim for 82–136 grams of protein daily.

Getting Protein from Your Diet

Incorporating protein-rich foods is easier than you think. Aim for a mix of these sources:

• Animal-Based: Chicken, turkey, fish, eggs, dairy (Greek yogurt, cottage cheese), whey

• Plant-Based: Lentils, chickpeas, edamame, tofu, tempeh, quinoa, nuts, and seeds

When Supplements Make Sense

Even with a balanced diet, it can be challenging to meet your protein needs—especially if you have a busy lifestyle, specific dietary restrictions, or higher physical demands. This is where protein supplements come in. Some options for supplementing your dietary protein include:

• Protein Powders: Protein powders are versatile. They can be shaken up with just water, added to smoothies, and even used in recipes, like baked goods! My top choice, nutritionally, is whey protein, but plant-based options, like pea, rice, or hemp protein powders are excellent for vegans or those with dairy sensitivities. I prefer whey protein because it is a complete protein derived from milk, and it’s ideal for post-workout recovery and muscle repair. My favorites protein powders are from Naked Nutrition because they are:

  • 100% whey protein isolate (as compared to 90% in most other brands)

  • Only 100 calories and zero sugar

  • Free of artificial additives for flavor and texture

  • Now there’s a new type that can be made into a fruit drink! The Whey Protein Isolate Clear Naked Whey is like a sports drink rather than a milkier-flavored shake. I find that a lot more palatable. I’ve tried grape so far, but they also have fruit punch and lemonade flavors.

• Protein Bars: These are convenient for on-the-go snacks but be mindful of added sugars and artificial ingredients. Look for options with at least 10 grams of protein and minimal fillers. I like Quest and Think bars.

• Ready-to-Drink Shakes: Perfect for busy mornings or post-workout recovery, they’re easy to grab and offer balanced nutrition. Again, watch out for the sugar content. I like Muscle Milk and Atkins.

Choosing the Right Supplement

When shopping for protein supplements, keep these tips in mind:

• Read the Label: Look for high protein content with minimal added sugars or artificial sweeteners.

• Check for Allergens: Ensure the product is free of ingredients you’re sensitive to, like lactose or gluten.

• Third-Party Testing: Choose supplements tested for quality and purity to ensure you’re getting a clean product.

Protein is more than a macronutrient—it’s a cornerstone of health, vitality, and strength for women. By prioritizing high-quality protein in your diet and supplementing with high-quality protein powders, bars, or shakes, you can support your body’s needs at every stage of life. Whether your goal is to stay active, maintain a healthy weight, or simply feel your best, protein is a key player in your journey.

So, what’s on your plate today? Make sure it’s packed with the protein your body deserves. Your muscles, bones, and overall health will thank you.