Demystifying Protein Needs for Women: A Dietitian’s Primer On What You Need to Know
Disclaimer: this article is provided for educational and information purposes only and does not constitute individualized nutrition guidance or medical nutrition therapy.
Recently, I asked my community what questions they had about protein intake, and boy were there a LOT of questions! Given that protein seems to be diet culture’s favorite macronutrient (spoiler alert: all three macronutrients are equally important), I’m not surprised that a lot of people feel very confused amidst all the hype.
This topic came on my radar because four different people in about as many days told me they’ve been following fitness pros and other online guidance to eat extremely high amounts of protein — so much that it can feel like a full-time job trying to keep up with the recommended intake.
Is this necessary?
Stick with me because I’ve designed this article to be your ultimate primer on protein. I’ll answer your top questions, including:
how much protein you really need
whether or not too much protein can be harmful
protein needs as you age
does the timing of protein intake matter
the differences between plant and animal proteins
the connection between protein and muscle mass
plant-based protein ideas
a discussion on protein powders
ideas for protein-rich meals and snacks
What is protein and why is it important?
Let’s start with the basics. Protein is one of the three macronutrients (plus water) that we need in larger quantities in our diet. It’s made up of long chains of amino acids that you can think of as the building blocks of our bodies; they get incorporated into our bone, muscles, organs, and other tissues. Protein provides structure to our cells and enables tissue growth and repair.
It has other important jobs too. Some proteins are enzymes that are necessary for digestion, energy production, blood clotting and other critical functions. Others are hormones that deliver important chemical messages throughout our bodies.
Certain amino acids are called non-essential because they can be made by the body; others are essential, meaning our bodies can’t make them so we must get them from food.
Protein is important but I reject the notion that it’s a “superhero” macronutrient. The truth is ALL the macro and micronutrients play critical roles in our bodies and for our health!
Which foods contain protein and what’s the difference between animal and plant proteins?
Animal sources of protein include meat, dairy, eggs, poultry, and seafood. Typically, these are considered “complete” proteins because they contain all nine essential amino acids.
Plant sources of protein include legumes, nuts, nut butters, seeds, quinoa, tofu, nutritional yeast, tempeh, seitan, brown rice, and whole grains. Many plant proteins have a lower digestibility score because they don’t contain all the essential amino acids; yet they contain fiber and are linked with many health benefits such as reduced risk of heart disease and certain types of cancers.
We used to believe it was important to carefully combine plant-based proteins at each meal to form “complete proteins.” However, we now know that as long as plant-based eaters are eating a balanced diet with a variety of different protein-rich plant foods throughout the day they’re likely to get the full range of amino acids.
Whichever type of protein you prefer, since protein takes longer to digest, including it in meals and snacks can give your meal more staying power in your belly and make meals more satisfying. Protein also helps slow the absorption of glucose in the blood stream so it’s a helpful tool for managing blood sugar as well.
How much protein do women need daily?
The US dietary guidelines state that adults over the age of 18 needs 0.8 grams of protein per kilogram of body weight (to find your weight in kilograms divide your weight in pounds by 2.2).
So, a 150-pound woman, for example, would need around 55 grams of protein daily. Some science suggests that while this may be adequate, it’s not optimal, with researchers pointing to a more ideal intake of 1.0-1.2 grams per kilogram of body weight. This literature review recommends a maximum upper limit of 2.0 - 2.5 grams of protein per kilogram of body weight for healthy adults.
Generally speaking, protein should make up about 10%-35% of your daily macronutrient consumption. The other two macronutrients are carbs and fat and, it bears repeating, we need all three.
The truth is research is still ongoing as to precisely how much protein we need for optimum health, and we don’t yet have exact answers. Protein needs vary based on age (needs increase for older adults) genetics, pregnancy, lactation, infection, diseases such as kidney, diabetes, or heart disease, and activity levels.
Why protein needs increase with age (and by how much)
Adults lose between 3%-8% of their muscle mass per decade after age 30, with the rate of loss accelerating after age 60. Sufficient protein intake combined with resistance training can help stem those losses and support healthy aging.
Many older adults do not get enough protein, putting them at increased risk of muscle loss, malnutrition, sarcopenia, falls, hospitalization, and even death.
So how much should older adults aim for? This position paper recommends that otherwise healthy adults over the age of 65 aim for a minimum protein intake between 1.0-1.2 grams per kilogram of body weight to maintain or regain muscle mass and function, with needs increasing for those who are active or have certain acute or chronic diseases.
As always, the best guidance I can give you no matter your age or stage is to reach out to your dietitian for personalized nutrition guidance.
Can too much protein be harmful?
To be honest, researchers are still trying to understand the impact of excessive protein consumption. Some research has linked it with increased risk of bone disorders and kidney and liver disfunction, although more recent findings don’t seem to support this especially in otherwise healthy adults.
We do know, though, that too few fluids and excessive protein intake are key risk factors for kidney stones and too much protein can be harmful for those with existing kidney disfunction.
Of course, the type of protein one eats is an important consideration. Diets high in red meat and saturated fat, for example, are linked with increased risk of high cholesterol, colon cancer, and heart disease.
Too much or too little of any single nutrient is potentially harmful so a key consideration is always to look at your overall patterns of eating. When it comes to nutrition for otherwise healthy individuals, what and how you eat most often matters most.
Does timing matter in terms of when and how much protein you eat in one sitting?
It used to be widely believed that our bodies couldn’t absorb more than 25-30 grams of protein in one sitting. That research is increasingly being called into question; however, there doesn’t seem to be definitive consensus on this.
Regardless of whether your body can absorb more than that at one meal or not, other research has found that the rate of muscle building is 25% higher in healthy adults when protein intake is more evenly distributed across breakfast, lunch, and dinner compared with getting the same amount of protein at just the evening meal.
Data has also shown that uneven swings in protein intake between meals is linked with frailty, slower walking, and fatigue in older adults, while older individuals who ate two or more meals with 30-40 grams of protein were more likely to be stronger with more muscle mass compared with those who had one or fewer meals with at least 30 grams of protein.
Food is energy and fuel for our bodies and undereating during the day can contribute to problematic eating behaviors such as overeating or bingeing, being disconnected from one’s hunger and fullness cues, uncontrollable cravings, and food obsession. As such, I generally advise my clients to eat well-balanced meals consistently throughout the day, aiming to include protein, carbs, healthy fats, and fiber as often as possible.
That said, protein is necessary to repair and rebuild muscle and it’s most readily absorbed within 30-60 minutes after exercising. So, eating a meal with protein after a workout is generally a good idea.
Do you need a protein supplement and how do you choose a good protein powder?
Protein supplements such as bars and powders can be helpful if you’re concerned that you’re not eating enough protein (although this is generally less common than you may think) or if you need some on-the-go, convenience options.
Whey, casein, and collagen are popular animal-based proteins. Whey protein isolate (WPI) contains about 90% protein and has been additionally processed to remove most of the fat and lactose so it may be a better option if you’re lactose intolerant. Whey protein concentrate (WPC) is about 70%-80% protein and will usually contain more lactose. Whey protein contains all the essential amino acids and is readily digested and absorbed so it’s often a good choice.
Collagen supplements are popular at the moment and may have benefits for joint health. While collagen is not a complete protein (because it’s missing the essential amino acid tryptophan), this shouldn’t be a concern if you’re eating a well-balanced, varied diet with plenty of other protein sources.
Plant-based protein powders are typically made from pea, rice, soy, hemp, algae, or a combination of plant proteins to boost their amino acid content. Be aware that some studies have found arsenic, lead, or other heavy metal contaminants in plant-based protein powders. To minimize the risk of that potential exposure, you can rotate between different types of plant-based protein powders so you’re not over-relying on any one type and choose ones that have been third-party tested, which means they’ve been tested by an independent party for potential contaminants and to verify their contents.
If you’re in the market for a protein powder, consider what type of protein you prefer (plant or animal based) and, of course, choose one that tastes good. I’d also suggest checking out how much protein it contains and the sugar content (lower added sugar is generally more preferable). You may want to avoid ones with sugar alcohols as these can trigger uncomfortable bloating, gas, and stomach upset for some people (especially if consumed in higher quantities).
If you’re choosing to supplement with protein powder, you can add it to smoothies, oatmeal, energy balls, pancakes, or other baked goods.
Protein-rich foods and yummy ways to enjoy them
If you’re looking for ways to incorporate more or higher-quality proteins into your diet, one great place to start is breakfast, a meal where people often struggle to include protein. Check out this article for 6 ways to eat protein for breakfast that aren’t eggs.
Protein Sources
Let’s talk about options! Here’s a list of protein ideas — choosing leaner varieties as often as possible is a great way to practice gentle nutrition.
Fish (such as salmon, tuna, halibut)
Smoked salmon
Turkey
Chicken breast
Bison
Pork
Lean cuts of red meat
Cottage cheese (I really like the creamy Good Culture brand)
Greek Yogurt
Nuts and nut butters
Milk
Eggs
Tofu
Tempeh
Quinoa
Hemp seeds
Chia seeds
Legumes (lentils, peas, edamame, black beans, kidney beans, chickpeas, and others)
Protein-rich snack ideas:
People often ask me for snack options that include protein. Here are some suggestions (although I’m sure you’ll come up with lots of other yummy ideas)!
Perfect Bars
RX bars
Rice cakes topped with cottage cheese and berries
Rice cakes topped with cottage cheese, cherry tomatoes, cucumbers, and everything bagel seasoning
Yogurt and fruit or granolaHard-boiled eggs drizzled with Dijon mustard and everything bagel seasoning
Edamame
Peanut butter whole grain toast with fruit
Trail mix
Crackers, cheese, fruit or veggies
Chicken chips (check out the Wild brand)
Roasted chickpeas
Tuna fish, crackers, fruit or veggies
Smoothies (you can add protein powder, nut butter, or hemp or chia seeds for protein; here are some of my favorite recipes)
Hummus with pita chips and veggie dippers
Sliced turkey and cheese rollups
Egg muffins
All in all, protein is important but it’s just ONE nutrient. They’re all important — as is the overall pattern of what and how you eat. If you’d like help prioritizing your nutrition and health with evidence-based, professional guidance that shows you how to flexibly fit food and nutrition into your life (rather than trying to mold your life around rigid food and dieting rules), book a FREE Whole Health Strategy call with me now and let’s chat about your needs and goals.