Why Protein Matters for Women – and How to Get Enough

Protein has become a huge topic in nutrition, particularly when it comes to weight loss, fitness and healthy ageing.

But protein isn't just for gym-goers or people trying to build muscle. It is an essential nutrient that plays an important role in women's health throughout life.

From supporting muscle and bone health to helping you feel fuller after meals, getting enough protein is an important part of a balanced diet.

What Does Protein Actually Do?

Protein is made up of amino acids, which your body uses to build and repair tissues.

It plays an important role in:

• Maintaining muscle mass

• Supporting bones and connective tissue

• Producing hormones and enzymes

• Supporting the immune system

• Repairing tissues

• Keeping you feeling satisfied after meals

Our protein needs change throughout life, and getting enough becomes particularly important as we get older and naturally begin to lose muscle mass.

Why Is Protein Important for Women?

Women can sometimes overlook protein, particularly if meals are based around carbohydrates or if they are following a low-calorie or restrictive diet.

Maintaining muscle is important for strength, mobility and healthy ageing. Muscle also plays an important role in how our bodies use energy.

During midlife and beyond, protecting muscle becomes increasingly important. This is one reason why combining adequate protein with regular resistance or strength training can be so valuable.

But protein isn't only important during midlife.

It is also important during pregnancy, postpartum recovery and periods of increased physical activity.

How Much Protein Do You Need?

Protein requirements vary depending on your age, body size, activity levels and stage of life. For healthy adults, the UK reference nutrient intake is around 0.75g of protein per kilogram of body weight per day.

However, individual needs can be higher in certain circumstances, including pregnancy, older age and regular strength or endurance training.

Rather than becoming preoccupied with hitting an exact number every day, a useful starting point is to include a source of protein at each main meal.

What Foods Contain Protein?

There are plenty of options, whether you eat animal products or follow a vegetarian or vegan diet.

Animal sources

• Eggs

• Fish

• Chicken and turkey

• Lean meat

• Greek yoghurt and other dairy products

• Cottage cheese

Plant sources

• Lentils

• Chickpeas

• Beans

• Tofu and tempeh

• Nuts and seeds

• Quinoa

• Soya products

If you follow a vegetarian or vegan diet, including a variety of plant-based protein sources throughout the day can help you meet your nutritional needs.

How Can You Add More Protein to Your Meals?

You don't necessarily need to eat more food. Often, it's simply about changing the balance of what's already on your plate.

For example:

Breakfast

Instead of toast alone, try eggs on wholegrain toast or Greek yoghurt with oats, fruit and seeds.

Lunch

Add chicken, tuna, eggs, tofu, beans or lentils to your usual salad, soup or sandwich.

Dinner

Include a clear protein source alongside your vegetables and carbohydrate — such as salmon, chicken, tofu, beans or lentils.

Snacks

Try Greek yoghurt, a boiled egg, a small handful of nuts, hummus with vegetables, or fruit with nut butter.

Don't Forget the Rest of the Plate

Protein is important, but it shouldn't be the only focus of your diet.

A balanced meal will usually include a combination of:

Protein + high-fibre carbohydrates + vegetables or fruit + healthy fats

Carbohydrates provide energy, fibre supports digestive health, and healthy fats provide essential fatty acids and help with the absorption of certain vitamins.

It's the overall pattern of your diet that matters.

What About Protein Powders?

Protein powders can be convenient, particularly if you struggle to get enough protein from food or have increased requirements.

However, they aren't essential for most people.

Whole foods provide protein alongside a range of other nutrients, so I'd generally encourage a food-first approach.

If you do use a protein powder, choose one that suits your dietary requirements and doesn't rely on unnecessary ingredients or excessive added sugar.

The Bottom Line

Protein is an essential part of a healthy diet for women at every stage of life.

Rather than focusing on trends or trying to consume huge amounts of protein, aim to include a good source at each main meal and choose a varied diet that provides plenty of other essential nutrients too.

Small changes — such as adding eggs to breakfast, beans to lunch or fish, tofu or chicken to dinner — can make it much easier to meet your needs.

As a GP and Women's Health Nutritional Advisor, I can help you understand what your individual nutritional needs are and how to make changes that fit realistically into your lifestyle.