Protein is often associated only with fitness and muscle-building, but it is actually essential for every woman, regardless of activity level. Protein is the building block for tissue repair, enzyme and hormone production, and maintaining muscle mass, which naturally tends to decline with age if not fed adequately.
How much do you really need?
The commonly cited baseline is around 0.8 grams per kilogram of body weight per day, but that figure is meant to prevent deficiency, not necessarily to support optimal health. Active women, those who are pregnant or breastfeeding, or women over forty looking to preserve muscle mass often need more than that.
A range of protein sources
- Eggs, lean meat, poultry, and fish.
- Legumes like lentils, beans, and chickpeas.
- Dairy products such as Greek yogurt and cottage cheese.
- Tofu and quinoa for a complete plant-based protein.
Why you might be falling short
Many women rely on breakfasts that are very low in protein, like bread and jam alone, which puts the rest of the day behind from the start. Spreading a protein source across each main meal, rather than concentrating it in one, helps your body make better use of it.
