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?

1. 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?

What are some protein snack ideas?

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