Why Protein Is Crucial for Women: A Practical Nutrition Guide

Jun 16
2 min read

eggs, milk, and a piece of meat to represent protein

Practical Nutrition Truth: Most Women Aren’t Eating Enough Protein

If you’re working hard to pursue a balanced lifestyle but still feel like your body isn’t changing, your protein intake might be the missing piece. One of the most common nutrition gaps in women’s health today is the underconsumption of protein—and it has long-term consequences.

This matters not only for your physique goals, but for your practical approach to aging gracefully, supporting your hormones, and feeling strong and energetic in your everyday life.

Protein Is More Than a “Fitness” Nutrient

Protein is made up of essential and non-essential amino acids—aka the building blocks of life. These amino acids help build and repair muscle, balance hormones, improve skin, hair, and nails, and support immune health. Without enough protein, the body can’t regenerate or repair itself effectively.

Many women want to look “toned,” “lean,” or “defined,” but these aesthetics come from building muscle, not just losing fat. And you can’t build muscle without protein. It’s that simple.

What Happens When You Undereat Protein?

Let’s get practical. When trying to lose weight, many women cut calories without paying attention to which macronutrients are being reduced. This often leads to a drastic decrease in protein. The result? You might lose weight, but much of it could be from muscle tissue—not just fat.

Over time, this pattern can contribute to:

Sarcopenia (muscle loss, especially in aging populations)
Osteoporosis (loss of bone density)
Hormonal imbalances
Sluggish metabolism
Poor recovery from workouts

This is just a small list of some of the negative outcomes people experience from under consuming protein.

Why the Gym Alone Isn’t Enough

Some women are incredibly consistent with their workouts—lifting weights, attending classes, or walking regularly. Yet, if you’re not fueling your body properly, you won’t see the changes you’re working so hard for.

Here’s a helpful metaphor: Imagine a construction site. The workers represent your body, and the project is building muscle.

Calories = their paycheck. If you stop paying the workers, they won’t work.
Protein = the building resources. Even if the workers show up, they can’t build anything without bricks and mortar.

You need both salary and resources to see change. If you don’t provide enough protein (the building materials), your body can’t create the muscle that improves your energy, your shape, your posture, your sleep, your insulin sensitivity, and even your youthful appearance.

So, How Much Protein Do You Need?

Every woman’s needs are different, but most active women benefit from aiming for 0.8 to 1 gram of protein per pound of body weight, especially if they’re lifting weights or trying to lose body fat. This will of course vary depending on who you are and what your goals are.

You might be surprised at how much better you feel when you meet your daily protein goal consistently. Better digestion, better mood, better skin, and a stronger, more capable body are all on the table for you if you're willing to take a look at your habits!