Protein: How Much You Really Need and Why It’s Crucial for Your Health

Protein. It’s more than just a buzzword in fitness circles or something bodybuilders obsess over. For women, especially those seeking long-term health, hormonal balance, muscle tone, and vitality, protein is a foundational nutrient. But how much do you really need? Are you getting enough? And is it possible to overdo it?

In this post, we’re diving deep into the power of protein—demystifying the numbers, debunking the myths, and helping you tune into your body’s true needs.

Why Protein Matters (More Than You Think)

Every cell in your body contains protein. It’s essential for:

• Building and repairing tissues (including muscles, bones, skin, and hair)

• Producing enzymes and hormones

• Supporting your immune system

• Maintaining satiety and stabilizing blood sugar

• Preventing age-related muscle loss (sarcopenia)

But here’s what most women don’t realize: as we age, we naturally lose muscle mass—unless we give our bodies the building blocks (aka amino acids from protein) to maintain it.

Protein = Longevity

Higher protein intake, especially when paired with strength training, is linked to:

• Better bone density

• Reduced risk of falls and fractures

• Improved metabolic health

• Lower levels of inflammation

How Much Protein Do You Actually Need?

The bare minimum recommended by many health organizations is 0.8 grams per kilogram of body weight. But this amount is for sedentary individuals and may not be optimal—especially for women who are active, over 40, or going through hormonal shifts.

Here’s a better general guide:

• Sedentary women: 1.0–1.2g/kg of body weight

• Active women: 1.2–1.6g/kg

• Women over 40, pregnant, or in perimenopause/menopause: 1.4–2.0g/kg

Quick Estimate Example:

A 150-pound (68 kg) active woman should aim for around 95–110 grams of protein per day.

Signs You Might Not Be Getting Enough Protein

• Constant hunger or sugar cravings

• Fatigue or weakness

• Hair thinning or breakage

• Poor muscle tone, even if you exercise

• Slow recovery after workouts or injuries

• Mood swings or brain fog

If you notice any of the above, increasing your protein might make a noticeable difference—often within days.

How to Hit Your Protein Goals (Without Stressing Out)

Hitting 90–120 grams of protein a day might sound intimidating, but it’s totally doable once you get into the rhythm. Here’s a simple breakdown:

1. Aim for 20–30g per meal

• 2–3 eggs + Greek yogurt = ~25g

• Lentil soup + quinoa + tahini = ~20g

• Grilled chicken salad = ~30g

• Tofu stir-fry with rice = ~25g

• Salmon with sweet potato = ~30g

2. Don’t skip protein at breakfast

You’ve heard it before: “Breakfast is the most important meal of the day.” But the truth is, what you eat for breakfast matters far more than whether you eat it at all.

When you start your day with a croissant and a coffee, a banana, or a bowl of cereal, your body gets a fast hit of sugar—but not much else. That initial burst of energy feels good… for about 30 minutes. Then comes the crash. Your blood sugar dips, your brain fogs over, and by mid-morning, you’re reaching for a second cup of coffee or a sugary snack just to stay afloat.

This is the blood sugar rollercoaster. And one of the simplest ways to get off it is to start your day with protein.

Your Body’s Morning Rhythm

When you wake up, your cortisol levels are naturally higher. This is your body’s way of getting you up and ready to face the day. But without adequate protein, this morning cortisol spike can backfire—triggering more blood sugar instability, more cravings, and more stress throughout the day.

Adding 20 to 30 grams of protein at breakfast helps keep cortisol in check, supports your metabolism, and gives your body the building blocks it needs to repair, restore, and energize.

Protein = Focus, Energy, and Fewer Cravings

Protein slows down digestion, which means it helps you feel fuller, longer. It also has a stabilizing effect on blood sugar—preventing those dramatic highs and lows that lead to mood swings, headaches, and intense cravings (especially for carbs and sweets).

When you prioritize protein in the morning, you’re not just feeding your body—you’re sending a powerful message to your brain: “I’m safe, I’m nourished, I’ve got what I need.”

And when your brain feels safe, your body stops chasing quick-fix energy sources.

What Happens When You Don’t Get Enough?

Many women I coach are surprised to discover that their mid-morning fatigue, 3 p.m. cravings, and late-night snacking are all connected to what they eat for breakfast—or what they don’t.

If you skip protein in the morning:

• You’re more likely to overeat later in the day.

• Your body stays in a reactive, stressed-out state.

• You may unintentionally lose muscle (especially if you’re over 35).

• You can feel mentally foggy or emotionally “off” for hours.

Simple Ways to Add Protein to Your Morning

You don’t have to eat chicken and broccoli at 7 a.m. This is about ease, not perfection. Try options like:

• A veggie omelet with goat cheese

• Greek yogurt or skyr with berries and nuts

• A smoothie with protein powder, nut butter, and spinach

• Chia pudding made with protein-rich soy milk or collagen

• Avocado toast on sprouted bread—with a couple of eggs on the side

The key is aiming for balance—something satisfying that combines protein, healthy fat, and fiber to keep you grounded and energized.

Try This: A Morning Challenge

Tomorrow, choose a protein-rich breakfast—25 grams or more. Notice how you feel. Pay attention to your hunger cues, your focus, your cravings, your energy.

And then try it again the next day. And the next.

You don’t have to overhaul your entire diet overnight. But if there’s one change that creates a ripple effect through the rest of your day, this is it.

3. Add protein-rich snacks

• Hard-boiled eggs

• Edamame

• Protein smoothies with quality powder

• Cottage cheese or Greek yogurt

• Hummus with veggie sticks

4. Use protein powders if needed

They’re not essential, but they can make life easier, especially post-workout or on busy mornings. Look for options with minimal ingredients, 20+ grams of protein, and no added sugar.

Plant vs. Animal Protein: What’s Better?

Both are beneficial, and variety is key. Animal protein (like eggs, meat, fish, dairy) contains all essential amino acids in the right ratios. Plant protein (like beans, lentils, tofu, tempeh, nuts) is rich in fiber and phytonutrients.

If you’re plant-based, be mindful of getting complete proteins or combining sources throughout the day (e.g., rice + beans).

Protein and Weight Loss: A Secret Weapon

If your goal is to lose fat without losing muscle, protein is your best friend.

• It keeps you full longer

• Reduces cravings

• Supports muscle mass while in a calorie deficit

• Helps prevent metabolic slowdown

In fact, studies show that increasing protein can lead to effortless fat loss—simply because you’re more satisfied and naturally eat less.

Final Thoughts: Your Protein, Your Power

Protein isn’t just about muscles or macros—it’s about vitality. It helps you age gracefully, feel strong, stabilize your mood, and glow from the inside out.

You don’t have to obsess over every gram. But tuning into your body, aiming for quality sources with each meal, and honoring your unique needs can make a dramatic difference in your energy, body composition, and long-term health.

Ready to upgrade your wellness habits?

If you’re tired of guessing what your body needs and you’re ready to feel energized, balanced, and in control of your health—let’s create a plan that actually works for you.

As a certified wellness coach, I’ll guide you step-by-step to build sustainable habits around nutrition, energy, and mindset. Book your first free session now!