Are you getting enough protein — especially as an active woman?
Why Women Need More Protein — Especially as We Age
You’ve probably heard that women should aim for 0.75g of protein per kg of body weight — but what many don’t realise is that this is the minimum to avoid malnutrition. If you’re physically active, this amount isn’t enough to support your health, recovery, and performance. A much better target is 1.6g of protein per kg of body weight, especially if you’re training regularly or want to improve your body composition.
Protein Does More Than Build Muscle
Only about 15–20% of the protein we eat goes toward muscle maintenance. The rest plays a role in countless vital functions:
• Hormone production
• Immune system support
• Bone health
• Oxygen and nutrient transport
• Blood clotting
So eating more protein isn’t just about “gaining muscle” — it’s about helping your entire body stay healthy and function efficiently.
Why Women Over 40 Need More
As we move through perimenopause and beyond, oestrogen levels drop, accelerating the natural decline in muscle mass and bone density. Increasing your protein intake helps slow this process, preserving strength, stability, and long-term health.
Getting Enough Protein Doesn’t Mean Eating Chicken at Every Meal
You don’t need to eat steak, eggs, and chicken all day to hit your protein goals. There are loads of great plant-based protein sources you can easily add to your meals.
If you’re looking for recipe inspiration, I highly recommend this book — it’s packed with simple, high-protein meal ideas using whole foods.
Protein-Rich Foods to Include in Your Diet
Animal-Based Sources:
• Meat & Poultry: beef, chicken, lamb, pork, turkey
• Fish: especially salmon and tuna, but all fish are great
• Dairy: milk, cheese, yogurt (Greek yogurt and cottage cheese are particularly high in protein)
• Eggs
Plant-Based Sources:
• Beans & Legumes: lentils, chickpeas, peas — great added to soups and salads
• Soy: tofu, tempeh, edamame
• Nuts & Seeds: chia, hemp, flaxseeds, sunflower and pumpkin seeds (unsalted and unroasted)
• Wholegrains: quinoa, oats, amaranth
What About Protein Shakes?
If you’re short on time, protein shakes can be a convenient option. However, I always recommend aiming to get the bulk of your protein from whole foods where possible — it’s better for your digestion, satiety, and overall nutrition.
One Watch-Out: Don’t Let Protein Mean High Fat
As you increase your protein intake, be mindful not to accidentally increase your dietary fat (particularly from processed meats or high-fat animal products), as this can lead to unwanted weight gain.
Start Simple: Build Up Gradually
If 1.6–2g of protein per kg sounds like a big leap, start by adding a protein source to every meal. A good breakfast could include:
• Eggs
• Greek yogurt
• Nuts and seeds added to porridge
This not only boosts protein but helps regulate blood sugar levels, reduce morning cortisol, and prevent that post-carb crash that comes after toast, cereal, or fruit-only breakfasts — all of which can support fat loss if that’s one of your goals.
