Protein has become one of the most talked-about nutrients, with protein bars and powders on every shelf. Most women can meet their needs from ordinary food, but how much you need and when you eat it are worth understanding, especially as you get older.
What Protein Does
Protein is made up of smaller building blocks called amino acids. Your body uses them to build and repair muscle, skin, hair and bones, and to make hormones as well as the antibodies that help fight infection. Protein also keeps you feeling full for longer than carbohydrates or fat.
How Much Do You Need?
The minimum amount most adults need is about 0.8 grams of protein for every kilogram of body weight a day. For a woman weighing 65 kilograms, that is around 52 grams. Many experts suggest that more, around 1.0 to 1.2 grams per kilogram, is helpful if you are active or over 50, and while recovering from illness.
Women who do regular strength training may benefit from up to 1.6 grams per kilogram. Needs also rise during pregnancy and breastfeeding.
Protein becomes more important from midlife. Women gradually lose muscle with age, and the process speeds up around menopause. Muscle supports your strength and balance, as well as how your body handles blood sugar. Eating enough protein, combined with strength training, is one of the best ways to protect it. Our article on muscle and strength training covers this in more detail.
Spreading Protein Across the Day
Many women eat little protein at breakfast and lunch, and most of it at dinner. Your muscles use protein best when it is spread across the day, with around 20 to 30 grams at each main meal. This is especially helpful after 50, when muscles respond less readily to protein.
Here is roughly what 20 grams of protein looks like:
Three eggs
A 200 gram pot of Greek yoghurt or skyr
A small chicken breast or fish fillet, about 80-100 grams
150 grams of firm tofu
A large portion of cooked lentils, about 220 grams – however, many find this amount difficult to tolerate.
Animal and Plant Sources
Animal sources such as meat, fish, eggs and dairy contain all the amino acids your body needs in one food. Most plant sources are lower in one or two of them, but eating a variety across the day fills the gaps, so there is no need to combine them at every meal.
Good plant sources include tofu, tempeh, edamame, lentils, beans, chickpeas, nuts, seeds and wholegrains. Soya foods are particularly rich in protein. If you eat only plant foods, you may need a little more protein overall, as plant protein is slightly less well absorbed.
Do You Need Protein Powder?
Protein powders and bars can be convenient, for example after a workout or on a busy morning, but they are not necessary. Food sources come with other useful nutrients, such as calcium in dairy and fibre in beans. If you do use a powder, choose one that has been independently tested for quality, as our article on supplements explains.
For most healthy women, eating more protein than they need is not harmful. If you have kidney disease, check with your doctor before increasing your intake.
A simple first step is to add a source of protein to every meal, starting with breakfast.