Women and protein: why your needs may differ from men’s

"Amino acids from proteins are important for the structure, function and regulation of all the processes happening during menopause, pregnancy and during menstruation," explains our nutritionist Leila Weller-Kis.

The protein we need depends on things like our weight and activity levels, not our sex or gender. H&B nutritionist Emily Foster agrees, "A higher muscle mass and larger body composition will mean you consume more foods in terms of protein and carbs. However timings for pre, during and post-exercise meals and snacks are the same for everyone.”

Of course everyone needs protein, but there are certain reasons it’s particularly important for women and anyone assigned female at birth (AFAB) to get enough...

It’s the ‘building blocks’ of our bodies, as it’s found in almost every cell and helps to make everything from our muscles and skin to hair, bones and nails.^1,2

It’s also important for:

In the UK, most of us get enough protein to maintain a healthy body.¹ But different people need different amounts, and you’ll need more if you exercise a lot or you want to build muscle.

The reasons that people need protein are mostly the same, regardless of sex and gender. Everyone needs a healthy immune system and strong bones and muscles!

People who go through menopause can lose up to 20% of their total bone mass.⁴ This increases their risk of osteoporosis and menopausal joint pain.⁵

Protein helps make our hormones and supports them to do their jobs in the body.³ 

Sex hormones (like oestrogen, testosterone and progesterone) aren’t made from protein, but they need other hormones to release them and keep them functioning. And almost all other hormones in the body are made from protein.⁸

When you think of blood sugar, your first thought might be diabetes – which is slightly more common in men in the UK.⁹ But research shows that women with diabetes have higher rates of heart conditions, sight problems and kidney disease than men with diabetes.^10,11

There are other conditions specific to women, like polycystic ovarian syndrome (PCOS), which can affect your insulin resistance and blood sugar levels too.¹²

Protein helps your blood sugar by calming glucose absorption into your blood after a meal. Protein breaks down into glucose more slowly than carbohydrates and sugars, so it will influence your blood sugar gradually, unlike the more immediate effects of carbs and sugars.¹³

Of course, getting the right amount of protein won’t get rid of diabetes. But, day-to-day, it’s important to keep your levels stable and prevent dangerous swings in your sugar levels if you have a blood sugar-related condition.

You might notice fluctuations in your blood sugar levels as your hormones change. 

According to Diabetes UK, menopause can increase the risk of insulin resistance (when the body can’t use insulin as well as normal) in people both with and without diabetes.¹⁴

Equally, it’s important not to let your blood sugars drop too low. Blood sugar levels can even impact the efficacy of creatine protein, according to Emily. “Insulin can aid transport of creatine into muscle cells. So eating carbs can assist insulin production which assists creatine efficacy.”¹⁵

It’s thought that women metabolise and store fat slightly differently to men, so it’s only natural that their weight management needs are sometimes different.¹⁶

They’re more likely to have higher percentages of visceral fat, the fat stored around the organs.¹⁷ Plus life stages like menopause can make it easier to put on weight.¹⁸

Protein takes longer to digest and burns more calories, meaning you’ll feel fuller for longer and help avoid the energy crash of refined carbs and fatty foods.

Aside from boosting your metabolism and helping you feel more satisfied, some studies have shown that upping your protein (alongside regular exercise and a balanced diet) could be the key to losing weight without losing muscle mass.¹⁹

However, if you’re very active or you want to build muscle, you’ll need more.

There’s some speculation around whether phytoestrogens (compounds found in plant foods that mimic human oestrogen) could help with certain symptoms of menopause. Soy foods contain phytoestrogens, including soy protein powders.²⁰

Choosing soy protein powders may help you get more phytoestrogens into your diet, but much more research is needed to say for sure whether they affect menopausal symptoms.²⁰ 

Learn more about the different types of protein powder here.

Protein powders are considered safe for pregnancy, but make sure you're not going over your recommended protein intake.²²

These protein powders contain very high levels of concentrated protein, so it’s best to get your protein through natural foods. Like all vitamins and supplements during pregnancy, you should always check with your doctor before taking it. This goes for protein bars, drinks and snacks too.

Eating enough protein during and after menopause is essential to keep your muscles, bones and general health in shape.

Getting enough protein helps provide your body with the building blocks it needs for energy, your metabolism and for helping to stabilise your mood, all of which could change during perimenopause and menopause.