How Much Protein Should a Woman be Eating Per Day?
Whether you are looking to manage you weight, balance your hormones or just overall feel better in your body, you need to ensure you are getting adequate protein in your diet. One of the biggest mistakes I see in the women I work with is not balancing their meals with enough protein. This leads to blood sugar disregulation which can be stressful on the body and lead to hormonal imbalances. We also need adequate protein to manage sugar cravings and can even be helpful for those who experience anxiety.
Protein is an essential nutrient used to build and repair body tissues and structures, synthesize hormones and enzymes, repair cells and form blood cells. It can also be used for energy if carbohydrates are insufficient in the diet, however it is not our preferred source of fuel.
How much protein women need per day is a highly debated topic and recommended intake depends on the individual. Depending on age, sex and activity levels, an individual may need more or less.
How much protein should a woman be eating per day?
I typically suggest my clients aim for at least 80 grams of protein per day, more if you are looking to build muscle. This might look like 20 grams or more at each of your main meals and 10-15 grams of protein for snacks. Ensuring you have adequate protein at each of your main meals will help you feel more full and satiated. Sometimes it can be helpful to track your food intake via an app so you can get an idea of where you are at. I only suggest this as a learning tool and would not suggest if you have a disordered relationship with food as it can be triggering.
Examples of 20 grams of protein:
3 eggs
1 cup of greek yogurt or cottage cheese
1 scoop of protein powder
4 oz (palm size) of chicken, fish or red meat
Can of tuna or salmon
250 grams of tofu or tempeh
Nut butters, beans and grains do provide a source of protein but you would have to combine a number of them (think beans/legumes with brown rice or quinoa topped with nuts and seeds). For context, a tablespoon of nut butter has only 2-3 grams of protein.
Hemp hearts are great to add to salads, smoothies and oats to boost their protein content. 3 tablespoons has 10 grams of protein.
What about protein and muscle repair after a workout?
Do you really need to be chugging protein shakes after your workout in order to build muscle? Not necessarily, it’s more about your total daily intake of protein.
Try to get your protein from whole food sources and if you need extra supplementation, look for good quality protein powders that are minimally processed and have clean ingredients.
In my one on one coaching program, I will teach you how to balance your meals with adequate protein for happy hormones and a balanced weight as well as provide you with delicious meal plans that keep you full and satisfied. For full details to the program, click the link here.
If you have any questions about protein intake, please drop them in the comments below!
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Mia