Protein for women: Why it matters and how to get enough

In the world of nutrition, protein often takes centre stage, and for good reason, but when the tendency is to reach for carbohydrate-rich comfort foods, the idea of incorporating more protein can be daunting. Here, Lucy Slight speaks to two nutritional experts to help figure out some simple ways for women to get more protein. Protein is a powerful nutrient essential for everything from muscle health to metabolism, hormonal balance, and bone density.

For women, protein needs change across life stages , from adolescence to pregnancy, menopause, and beyond. But if you thought adding a boiled egg to your breakfast was enough to meet your daily protein needs, it turns out there’s a bit more to it. How much protein do women need? Protein recommendations vary based on activity level and life stage.



Jess Blair, clinical nutritionist, naturopath and women’s health specialist, explains that the general protein recommendation for women is about 0.8g per kg of body weight per day, which equates to about 56g for a woman weighing 70kg. “For active women or those aiming for muscle maintenance the intake might go up slightly to around 1.

0-1.2 grams per kilogram,” she says..