Protein: why it matters for women’s health and how to get enough
As a nutritionist working with women—especially those in their late 30s and beyond—I often notice protein taking a back seat, or being prioritised solely in relation to the gym. It’s easy to under or overestimate how much protein we’re eating, or for the majority of it to end up in our evening meal without us even realising.
That pattern can leave you feeling fatigued, struggling with hormone balance, and missing an easy opportunity to support muscle health, energy levels, and long-term wellbeing.
In this article, we’ll cover:
What protein is and why it’s essential
The benefits of protein in the morning
Healthy protein options (both animal and plant-based)
Complete vs incomplete proteins
Surprising protein sources
Protein supplements: when they help, what to look for, and what to avoid
How much protein you really need
Protein’s role in older age and perimenopause
What is protein?
Protein is one of the three macronutrients your body needs in large amounts, alongside carbohydrates and fats. Think of protein as the building material, used by the body to repair, grow, and maintain everything—from muscle tissue and hormones to enzymes and immune cells.
Proteins are made up of smaller units called amino acids. Your body can make some of these amino acids, while others—known as essential amino acids—must come from the food we eat. Without enough protein, your body can’t function at its best.
Healthy protein options
Animal-based sources:
Eggs
Poultry (chicken, turkey)
Fish and seafood
Lean beef or lamb
Dairy (Greek yoghurt, cottage cheese)
Plant-based sources:
Lentils and beans
Chickpeas
Tofu and tempeh
Nuts and seeds
Quinoa
Complete vs incomplete proteins
Not all dietary proteins are made equal, and you might have heard them being referred to as ‘complete’ and ‘incomplete’:
Complete proteins contain all nine essential amino acids in sufficient amounts (e.g., eggs, meat, fish, dairy, soy, quinoa).
Incomplete proteins lack one or more essential amino acids (e.g., most plant proteins).
Luckily, you don’t need every amino acid in one food. You can combine incomplete proteins to make them complete, either in the same meal or throughout the day.
Simple examples include:
Beans and rice
Beans on wholegrain toast
Porridge topped with nuts and seeds (e.g. almonds and pumpkin seeds)
Hummus and whole-grain pita
Protein in unexpected places
Protein isn’t just in meat or tofu, and I’m often asked where to find it outside of things like chicken! Here’s how much protein you’ll find per 100g for each of the following sources:
Peas (about 5.5g)
Broccoli (about 4.1g)
Porridge oats (about 12g)
Pumpkin seeds (about 24g)
Red lentils (about 8.1g)
Chia seeds (about 18g)
Cheddar cheese (25g)
Chickpeas (7.7g)
Why morning protein matters
Starting your day with protein can help with a number of things, from stabilising blood sugar (great for reducing mid-morning crashes and cravings), to kickstarting muscle repair after your overnight fast and keeping you feeling full for longer to prevent overeating later in the day.
Eating protein in the morning is especially useful for hormone balance as it provides amino acids that are essential for hormone production. For women experiencing perimenopause or menopause, protein is especially important when hormonal fluctuations can affect mood, energy, and appetite, to support bone health and help with weight management.
What’s more, research shows that distributing protein evenly across meals is more effective for muscle maintenance and satiety than loading it all in at dinner.
Protein supplements: help or hype?
While whole foods should always be your first stop for protein, a good protein powder can be a helpful way to top up your intake, especially if you struggle to meet your protein needs at breakfast or have higher needs (e.g., during perimenopause, training, or illness recovery). Just be sure to use them as a supplement, not to replace a balanced diet.
If a protein supplement feels right for you, choose with care.
Look for:
A short list of recognisable ingredients
No artificial sweeteners (e.g., sucralose, aspartame)
No unnecessary thickeners (e.g., cellulose gum — often derived from wood pulp!)
Minimal added sugar
Better choices:
Whey isolate or concentrate (if you tolerate dairy)
Pea protein, hemp protein, or blended plant-based powders
Good protein options:
I’m very particular about what protein I use, and I always look for clean ingredients, no unnecessary additives, and great taste. This is not an ad or sponsored content—these are simply my personal favourites after much trying and testing!
WelleCo
The HydroProtein Elixir Jar - Blackcurrant & Pomegranate (15g per serving)
If, like me, you’re not a fan of creamy protein, then this is the one for you. It’s a light, fruit-based protein option that doesn’t have the creamy shake texture of most proteins, and it’s packed with clean ingredients. The taste is subtle and refreshing, and you can choose from Blackcurrant and Pomegranate or Passionfruit.
The Organic Protein Co
Raw Cacao & Maca Organic Whey Protein (15g per serving)
Made from organic, grass-fed whey with natural flavourings, this nutrient-rich protein source has no hidden nasties. Flavours include Unflavoured (great for adding to yoghurt, pancakes, and smoothies), Vanilla, Cacao and Maca, and Banana and Lucma.
Form
Performance Protein – Vegan Protein Powder (30g per serving)
Made from pea, brown rice and pumpkin seed proteins, this one is smooth and free from unnecessary additives, ideal for a clean vegan protein boost. Flavours include Banoffee, Chocolate Hazelnut, Tiramisu and Vanilla.
How much protein do you need?
In the UK, the general protein guideline—known as the Reference Nutrient Intake (RNI)—is 0.75g of protein per kg of body weight per day. However, that’s designed to meet the needs of most people (97.5% of the population, to be exact).
For that reason, 0.75g of protein per kg of body weight per day won’t be right for everyone.
Research suggests that women in perimenopause or later life may do better with 1.0–1.2g protein per kg/day to help protect muscle and bone health.
That’s important because we naturally lose muscle as we age, and a low-protein diet can speed this up—leading to weakness, slower recovery, and reduced mobility. Pairing enough protein with resistance exercise is one of the best ways to stay strong and active as you get older.
The bottom line
Protein is far more than just a bodybuilder’s nutrient—it’s essential for women’s health at every stage of life. By starting your day with protein, spreading it across meals, and choosing quality sources, you can support energy, hormones, muscle health, and long-term wellbeing.
