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

Protein advice can sometimes feel surprisingly male, so it’s easy to assume women simply need less. But that’s not quite how it works. And how much protein you need at 25 might not look exactly the same at 55. Add exercise, pregnancy, menopause, changing body composition and different goals into the mix, and suddenly 'just eat more protein' isn’t particularly useful advice.

And from periods and pregnancy to menopause and healthy ageing, there are times when paying attention to protein can become particularly relevant for women and people assigned female at birth (AFAB). So, how much do you actually need – and are there times when that number should change? Let’s get into it.

Protein is a macronutrient (a primary type of food we need) made up of long chains of amino acids. It’s the ‘building blocks’ of our bodies found in almost every cell and helps to make everything from our muscles to skin and hair, bones and nails.^1,2

It’s also important for:^1,3

• supporting our immune system

• making hormones

• giving us energy

• creating haemoglobin, which carries oxygen around the body

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.

What are the benefits of protein for women?

Protein isn’t just about building muscle – and for women, that’s an important myth to leave behind. As your body and nutritional needs change throughout life, getting enough protein can support everything from muscle and bone health to the normal everyday functions happening behind the scenes. Here are four reasons it matters.

1. Protein can help strengthen your bones

When you go through menopause, you can lose up to 20% of your total bone mass which increases the risk of osteoporosis and menopausal joint pain.^4,5 And women and other AFAB people of all ages could be at higher risk of joint, bone or muscle conditions than men.⁶

When thinking about your bone health, you’ll probably think of calcium and vitamin D, but protein also plays an important role. Protein is a significant part of bone tissue and helps maintain and strengthen your bones.¹ Some evidence suggests that those with higher-protein diets have increased bone mineral density levels and have lower bone loss rates than those who eat less protein.⁷

2. Protein can support your hormones

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

Some studies have shown that a low-protein diet has been linked with low oestrogen levels, which can be the cause of certain menopause symptoms.²⁶ Even outside of menopause, this could cause symptoms like mood changes and irregular periods.²⁷ 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.

3. Protein can help to balance your blood sugar 

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 (now called polyendocrine metabolic ovarian syndrome), which can affect your insulin resistance and blood sugar levels too.¹²

Adding protein to a meal can change how your body responds to carbohydrates. It can help slow digestion and reduce how quickly blood glucose rises after eating, helping to create a more gradual response.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, too. 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

4. Protein could help you manage your weight

Weight management can change throughout a woman’s life. Around menopause, for example, hormonal changes are associated with shifts in body composition and where fat is stored, including a tendency for more fat to store around the stomach.^16-18

So, where does protein come in? Protein tends to be more satiating than carbohydrate or fat, which means getting enough may help you feel fuller after eating.¹⁹ Research suggests that higher-protein diets, when combined with a balanced diet and exercise, may help support weight management while preserving lean mass.¹⁹ But simply adding more protein to your diet won’t automatically lead to weight loss – your overall diet, activity levels and lifestyle still matter.

In short: no. Preferably, everyone should get their protein from a wide range of foods. You might see protein powders aimed at women. This is because they have additional vitamins and minerals added to support women’s health – but the protein itself is no different. 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. So, 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 

According to the NHS, you don’t need to go on a special diet or ‘eat for two’ while you’re pregnant.²¹ But it’s still essential to get enough protein to support your baby’s development. Be sure that any meat you eat is well-cooked and raw or partially cooked eggs must have the Red Lion stamp on them. Protein powders are considered safe for pregnancy, but make sure you're not going over your recommended protein intake.²²

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.

You don't necessarily need more protein but because your metabolism increases just before your period, you may need to take in more calories.²³ Without the nutrients you need, over time you could lose your period altogether and/or fail to ovulate.²⁴

Protein doesn’t need to become another number to obsess over. For most women, the more useful question isn’t ‘do I need as much as a man?’ but ‘am I getting enough for my body and lifestyle?’ Your answer may change over time – and that’s exactly the point. Keep variety on your plate, spread your protein across the day and adjust as your needs change.

Keen for more? Learn whether creatine has specific benefits for women or discover the right nutrition blend for your needs.

Disclaimer – This article provides informational advice and is not a substitute for medical care. Working with experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.