Underrated and Essential: The Role of Protein in Women’s Health
How prioritizing protein can help women feel stronger, more energized, and hormonally balanced.
When most women think about protein, they often picture bulky shakes or gym-heavy routines — but protein is so much more than a muscle-builder. It’s essential for hormone balance, metabolic function, immune resilience, and maintaining lean body mass. And yet, many women aren’t getting enough — especially during periods of stress, hormonal transition, or when trying to lose weight.
Protein Supports Hormonal Health
Hormones like estrogen, progesterone, insulin, and cortisol are built on amino acid structures. Without sufficient protein, the body struggles to create and regulate these crucial hormones. This is especially relevant during perimenopause, postpartum, or with conditions like PCOS, where hormonal balance is already under strain.
Protein Helps Preserve Lean Muscle and Metabolism
Women begin to lose muscle mass as early as their 30s — a process called sarcopenia. Muscle is metabolically active tissue, meaning it helps maintain a healthy metabolism. Protein intake helps protect this muscle, particularly during weight loss or aging, reducing the risk of metabolic slowdown and injury.
Protein Keeps You Full and Balanced
Protein slows digestion and helps stabilize blood sugar. Women who prioritize protein at each meal often experience fewer energy crashes, fewer sugar cravings, and improved focus throughout the day. A protein-rich breakfast alone can significantly impact appetite regulation and energy balance.
Protein is Crucial During Stress and Recovery
Periods of stress — whether emotional, physical, or hormonal — increase the body's demand for protein. It’s required for tissue repair, enzyme production, neurotransmitter balance, and immune support. Recovery from workouts, injury, illness, or burnout is significantly impaired when protein intake is inadequate.
Many Women Aren’t Getting Enough
Despite its importance, many women — especially those skipping meals, dieting, or following plant-based diets — are under-consuming protein. Signs of insufficient intake can include fatigue, hair thinning, cravings, poor recovery, or plateaued weight loss.
How Do You Know If You’re Getting Enough?
If you’re unsure whether you're meeting your protein needs, it’s worth speaking with a qualified healthcare provider. A nutrition or naturopathic assessment can help identify if you're falling short — and whether that’s playing a role in how you’re feeling. Common signs of low protein intake include:
Persistent fatigue or poor recovery from workouts
Muscle loss or body composition changes
Hair thinning or brittle nails
Frequent sugar cravings or blood sugar crashes
Poor immune resilience or slow healing
A thorough intake and dietary review can uncover subtle deficiencies — and guide small, targeted changes that support bigger results
Simple Ways to Add More Protein to Your Day
Add collagen or protein powder to smoothies or oats
Start your day with eggs, turkey, or high-protein plant options
Snack on Greek yogurt, hummus, or roasted chickpeas
Add legumes, tempeh, or organic meats to your meal
Focus on protein-rich foods you enjoy and digest well
Final Thoughts
Protein isn’t just for athletes — it’s a cornerstone of women’s health. Whether you're navigating hormonal shifts, recovering from stress, or trying to feel more energized and balanced in your daily life, protein may be a foundational piece that's missing.
If you’re unsure whether you’re getting enough — or what the right (and safe) amount looks like for you — reach out. Personalized guidance can make all the difference in helping you feel stronger, more nourished, and truly supported from the inside out.
References:
Phillips, S. M. (2016). A brief review of higher dietary protein diets in weight loss: a focus on athletes. Sports Medicine, 46(Suppl 1), 9–13.
Layman, D. K., et al. (2015). Defining meal requirements for protein to optimize metabolic roles of amino acids. The American Journal of Clinical Nutrition, 101(6), 1330S–1338S.
Leidy, H. J., et al. (2015). The role of protein in weight loss and maintenance. The American Journal of Clinical Nutrition, 101(6), 1320S–1329S.
Paddon-Jones, D., & Rasmussen, B. B. (2009). Dietary protein recommendations and the prevention of sarcopenia. Current Opinion in Clinical Nutrition and Metabolic Care, 12(1), 86–90.
Mangano, K. M., Sahni, S., Kiel, D. P., Tucker, K. L., & Hannan, M. T. (2015). Dietary protein is associated with musculoskeletal health independently of dietary pattern: the Framingham Third Generation Study. The American Journal of Clinical Nutrition, 102(2), 362–370
Mettler, S., Mitchell, N., & Tipton, K. D. (2010). Increased protein intake reduces lean body mass loss during weight loss in athletes. Medicine and Science in Sports and Exercise, 42(2), 326–337.
