Women go through various life-altering stages in life, including menstruation, pregnancy, postpartum, and menopause. Owing to women’s unique nutritional needs, getting a nutrient-dense diet is crucial for physical and mental well-being. However, protein has been somewhat overlooked as a macronutrient for women’s health, with more attention given to fats and carbohydrates.
Proper protein intake plays a significant role not just in daily physical health but also in long-term well-being, contributing to longevity, sustained energy levels, and disease prevention. Known as the building blocks of life, proteins are essential for the formation of skin, muscles, hair, and nails, and they also play a vital role in supporting the function of neurotransmitters and hormones. Getting the right amount of protein every day is highly important. This is why:
- It literally holds your body together, as protein is an important component of body structure.
- It is crucial in maintaining lean body mass, including bones, organs, and muscles.
- Protein keeps you full longer and controls hunger better than carbs or fats, helping with weight loss. It also raises the thermic effect of food, so more calories are used during digestion.
- Protein regulates metabolic functions and enhances energy production.
- Protein supports immune function and helps to produce antibodies.
- Protein is essential for making enzymes that speed up chemical processes in the body, such as energy release and digestion.
- Proteins produce hormones that regulate various bodily functions, such as insulin, which regulates blood sugar levels. Since the body cannot store protein, meeting daily requirements is especially important.
Why Getting The Required Protein Intake Is Important
A staggering 60% of women in the U.S. do not meet their daily protein intake recommendations, which can lead to various health issues. Unlike fats and carbohydrates, which can be stored, the body does not store protein. Therefore, we must supply protein regularly. If protein intake is low, internal proteins, such as those in skeletal muscles, are broken down to provide essential amino acids for bodily functions.
What Is The Recommended Daily Protein Requirement For Women?
The recommended daily protein intake for women depends on age, reproductive stage, and health status. The Dietary Guidelines for Americans advise consuming 0.8 grams of protein per kilogram of body weight each day—about 55 grams daily for a 150-pound woman. For women over 65 or those with low bone density or healing from fractures, intake may need to reach 1.3 grams per kilogram. Some research suggests higher amounts are better for maintaining muscle mass, especially for those with normal kidney function.
During pregnancy, you need more protein to support the fetus, placenta, and uterus. In the third trimester, you need up to 1.5 grams per kilogram of body weight. This helps meet the fetus’s high demand for glycine.
What Are The Best Sources Of Protein?
Proteins consist of amino acids, which are essentially the building blocks of life. From the 20 amino acids, the body cannot produce nine of them, so they have to be obtained through food. Animal proteins provide all nine essential amino acids, as well as other key minerals such as calcium, iron, and zinc. Examples of animal-based protein sources include eggs, fish, poultry, meat, and dairy products such as cheese, milk, and yogurt. It should be noted that animal proteins are ideal for women who need concentrated nutrients, but what matters more is choosing lean, minimally processed options.
Plant proteins provide amino acids, antioxidants, fiber, phytonutrients, and essential vitamins and minerals. These are considered “incomplete” because they lack one or more essential amino acids, but combining sources can create a balanced profile.
Some common plant-based protein sources include soybeans, whole grains, legumes, seeds, and nuts. These are cholesterol-free and are lower in fat and saturated fat, making them great options for supporting heart health.
What Happens When You Don’t Get Enough Protein?
While serious protein deficiency is quite rare in the United States, people who have eating disorders, as well as elderly adults, are at risk for malnutrition. As we age, muscle loss increases, leading to weakness and balance difficulties. This is why elderly people are more prone to falls and even fractures.
Too much protein is also risky. Healthy women can have up to 2 grams per kilogram, and athletes up to 3.5 grams. But going over 2 grams is not advised, as it can cause digestive problems and kidney issues.
Protein from fatty animal products, such as marbled steak, sausage, and bacon, can cause long-term health issues. This is because these foods are more concentrated in salt, fat, and cholesterol. Similarly, excessive processed and red meat intake is linked to a greater risk of heart disease and certain cancers. This is why many people choose plant-based protein sources, as they better support heart health.
How To Ensure That You Get The Right Amount Of Protein
If you find it difficult to meet your daily protein requirements, then you can plan out how you hope to reach your protein goals.
- Try to spread your protein intake evenly across meals. Aim for about 25 grams of protein per meal. This will help build and repair muscles. It may also help control your appetite.
- If you are vegan or vegetarian, you may need to double or triple your intake of plant protein.
- Have protein-rich snacks and be selective about the snacks you choose. Some options are low-fat Greek yogurt with raspberries. Or you can snack on some cheese with whole-grain crackers.
- Have a small protein snack before bedtime. This can help support muscle recovery, repair, and lean muscle mass. For options, try a little edamame, a few spoonfuls of Greek yogurt, or a hard-boiled egg.
Final Thoughts
On average, women have less lean muscle mass than men, and achieving optimal protein intake can help them build and maintain it. This can strengthen bones, improve mobility, optimize metabolic rate, and enhance functions in all aspects of life. When adequate protein intake is supported by regular exercise programs throughout the early adult years, women can take control of their bodies and increase muscle mass, which will help prevent bone loss during and after menopause.
