8 reasons why women should prioritise protein in their diet
Before studying nutrition, I associated protein with gym buffs and bodybuilders, thinking it was only about muscle building and achieving a certain physique. Studying the science of nutrition, revealed a more complex understanding of the role of protein in our body. Beyond its association with fitness culture, protein is a vital macronutrient for every aspect of our health. This realisation shifted my perspective, emphasising the importance of everyone meeting their daily protein requirements, not just those focused on muscle building and athletic performance. Protein is not just what many people believe to be ‘just a supplement’ for gym enthusiasts but a fundamentally important component of a balanced, nutritious diet for people of all ages and lifestyles.
As women, especially those in their reproductive years, we are exposed to a myriad of conflicting health information when it comes to ensuring optimal nutrition for not just sustaining our own health but also the health and wellbeing of future generations, should we have children. Protein plays an important role in supporting the unique physiology of women, particularly during key life stages such as preconception, pregnancy, lactation and menstruation. This blog post explores the 8 reasons why protein intake is essential for women’s health. Whether you are a busy professional, a university student, a dedicated athlete, starting a family, a working mum or a stay-at-home mum, understanding the importance of adequate protein intake can empower you to make informed dietary choices that nurture your body and help you to perform to the best of your ability.
What is protein?
Protein is a macronutrient composed of amino acids, often referred to as the ‘building blocks’ of protein. These are essential for the growth, repair and maintenance of the body’s muscles, tissues and organs. The body requires 20 different amino acids, nine of which are considered an essential amino acid because they cannot be synthesised by the body and must be obtained through the diet.
Why is protein intake so important for women’s health?
Balancing Hormones
Protein plays an important part in balancing hormones due to its role in hormone synthesis and regulation. This influences reproductive health, menstrual cycles and overall hormonal balance. Additionally, protein-rich foods can stabilise blood sugar levels, important for hormone regulation. By supporting hormone production and maintaining stable blood sugar levels, protein intake contributes to overall hormonal balance in the body.
2. Muscle Maintenance & Growth
Protein is essential for muscle maintenance and growth due to its role in muscle repair and synthesis. Ensuring adequate protein intake ensures that the body can heal and strengthen muscle tissue which is important during and after physical activity or resistance training. Additionally, protein helps prevent muscle loss that can occur with ageing or during calorie-restricted diets, promoting long-term health and vitality in women.
3. Bone Health
Protein is important for bone health in women as it contributes to the formation and maintenance of bone tissue. Collagen, a protein in bones, gives strength and elasticity to the skeletal structure. Protein also enhances calcium absorption which is a crucial mineral for bone density and strength. Women are more susceptible to conditions like osteoporosis, due to hormonal changes and decreased bone density with age. Protein provides necessary nutrients for bone formation and reduces the risk of fractures and chronic conditions such as osteoporosis.
4. Weight Management
Protein is beneficial for weight management due to its role in promoting satiety, preserving lean muscle mass and supporting metabolic rate. Protein takes longer to digest, keeping you feeling fuller for longer and reducing calorie intake. Including protein in meals and snacks can also help regulate blood sugar levels and reduce cravings which is important for weight loss and maintaining a healthy weight.
5. Immune Function
Protein is important for immune functions due to its part in the production of antibodies, enzymes and immune cells that defend the body against infections and illnesses. Many components of the immune system, such as antibodies and cytokines are made of proteins to fight off pathogens and maintain optimal health. Protein is also involved in tissue repair and regeneration, which is essential for recovery from infections and injuries.
6. Preconception & Pregnancy
Protein is vital for preconception and pregnancy as it supports growth and development. Before conception, protein intake helps prepare your body for pregnancy ensuring optimal hormone levels and reproductive function. During pregnancy, protein plays a critical role in the formation of new tissues and organs and maintaining maternal muscle mass and supporting increased blood volume necessary for pregnancy. It also helps regulate blood sugar levels, reducing the risk of gestational diabetes and supporting healthy weight gain.
7. Hair, Skin & Nail Health
Keratin, a fibrous protein, forms the structural framework of hair, skin and nails, giving them strength, elasticity and resilience. Eating enough protein ensures the body has the necessary amino acids to produce keratin and other structural proteins, supporting the growth and repair of these tissues. Protein-rich foods also provide essential vitamins and minerals such as biotin and zinc which are important for maintaining healthy hair, skin and nails.
8. Menstrual Health
Protein is important for menstrual health as it plays a crucial role in hormone production and regulation which are integral to the menstrual cycle. These hormones are oestrogen and progesterone which govern various phases of the menstrual cycle. Ensuring sufficient protein intake may also help alleviate symptoms of hormonal imbalances and menstrual irregularities.
How much protein should women have per day?
The recommended daily protein intake for women can vary depending on age, weight, physical activity levels and overall health status. A general guideline is around 0.8 - 1.0g per kilogram of body weight per day. For example, a woman who is 60kg might aim for a daily protein intake of approximately 48 to 60g of protein per day. Another guideline is to aim for all your meals to contain at least 20g of protein.
What does 20g of protein look like?
A small chicken breast
One cup of cooked lentils
Three large eggs
A single serving of Greek yogurt
One cup of cooked quinoa
A scoop of protein powder
One cup of cottage cheese
One cup of cooked chickpeas or black beans
What are some protein-rich meal ideas?
Greek yogurt parfait with mixed berries, chia seeds, hemp seeds with a drizzle of honey.
Vegetable omelette with spinach, tomatoes, onions and mushrooms.
Protein smoothie mixed with spinach, banana, protein powder, almond milk, Greek yogurt, nut butter and a drizzle of honey.
Quinoa breakfast bowl topped with scrambled eggs, avocado, black beans and salsa.
Whole grain toast with nut butter such as peanut or almond butter topped with banana or berries.
Grilled chicken salad with mixed greens, chicken breast, cherry tomatoes, cucumbers, avocado and vinaigrette dressing.
Quinoa and black bean salad combined with corn, capsicum, coriander, lime juice and olive oil.
Tuna salad wrap with celery, tomato and lettuce.
Turkey and veggie wrap filled with humus, spinach, cucumber and shredded carrot.
Chickpea, tofu and veggie stirfry mixed with capsicum, broccoli and snow peas topped with a peanut stirfry sauce over brown rice or quinoa.
Grilled salmon with roasted vegetables drizzled with olive oil and herbs.
Lean beef vegetable stirfry with teriyaki sauce served over brown rice or noodles.
Vegetable chilli with kidney beans, black beans, tomatoes, capsicum, chilli spices with Greek yogurt and shredded cheese.
Stuffed capsicum with ground turkey or tofu, quinoa, black beans, corn and salsa.
Eggplant and chickpea tagine with tomatoes, onions, garlic and spices served over couscous or rice.
Vegetarian lentil soup with tomatoes, carrots, celery, onions and vegetable broth.
What are some protein snack ideas?
Greek yogurt with mixed berries
Hard boil egg and tomato on rice crackers
Edamame sprinkled with sea salt
Toast with peanut butter and hemp seeds
Toast or rice crackers topped with cottage cheese and tomatoes or berries
Trail mix with nuts, seeds and dried fruit
Hummus and veggie sticks
Slices of turkey wrapped around cucumber or capsicum
Roasted chickpeas
Protein bars (True Protein, Macro Mike, Kissed Earth)
Almond butter and apple slices
Chia seed pudding
Tuna salad on whole grain crackers
Chocolate protein smoothie
Online Journal Disclaimer
The information provided by Tamara Jade Nutrition in this online health journal and blog post is for educational and informational purposes only. It is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read in this online journal and blog post. You may be directed to external links and other websites that are not under the control of Tamara Jade Nutrition. We have no control over the nature, content, and availability of those sites. The inclusion of any links does not necessarily imply a recommendation or endorse the views expressed within them
