Protein? We’re whey (ha!) into it. This macronutrient is experiencing a renaissance in the wellness space, as more people discover its many benefits.
So how can you tell if you’re getting enough protein? And if you’re not, how can you sneak more of the macronutrient into your diet?
To find out, we spoke with nutritionists who explained how to consume the optimal amount of protein for maximum benefits. Keep reading for their expert tips.
“Protein is such a hot topic, but it’s often misunderstood, especially when it comes to women’s health,” says nutritionist Emily English, founder of Epetōme and author of So Good.
Shauna Faulisi, holistic nutritionist, celebrity wellness chef, and founder of Soul Wellness Method, says that protein is a topic she addresses with many of her clients. “When I first start working with clients who are not consuming enough protein, they typically undervalue its importance,” she says. “My clients are surprised to learn that it isn’t only for building and preserving muscle, but it’s important for hormones, too. Once we shift the conversation to hormonal health, things get a lot more dialed in.”
How do you know if you’re not eating enough protein?
“When you’re not getting enough protein, your body sends signals that may be subtle at first,” Emily says.
Here are some common signs:
- Fatigue or low energy – “Protein stabilizes blood sugar, so low levels of protein can lead to energy dips.”
- Weak or thinning hair and brittle nails – “Hair and nails rely on protein (keratin), so protein deficiency can affect their strength.”
- Muscle weakness or loss – “Protein is crucial for muscle maintenance. A lack of it can make you feel weak or lose muscle tone.”
- Frequent cravings or feeling unsatisfied after meals – “Protein keeps you fuller for longer, so low intake can leave you feeling unsatisfied and craving more food.”
How much protein do women need?
“For stable energy and mental clarity every day, I recommend consuming 30 grams of protein at each meal, especially during your first meal,” Shauna says. “Stabilizing your blood sugar levels in the morning can change the course of your entire day.”
Ofc, there’s no one-size-fits-all answer for this. The recommended dietary allowance (RDA) for adults with minimal physical activity is 0.8 grams of protein per kilogram of body weight or 0.36 grams per pound.
“This is the minimum you need to maintain basic functions. But I know the Poosh community is not about basic functions. I personally shoot for 0.7 grams per pound of protein as my daily goal, aiming for 30 grams per meal,” Shauna says.
How do you add more protein into your diet?
Eating around 30 grams of protein per meal can be tough, even for the pros. “It’s often difficult for me to achieve as protein is the most satiating macronutrient,” Shauna says.
Protein increases the production of peptide YY, a gut hormone responsible for feeling satisfied and full, and it’s been suggested that a high-protein diet may also decrease levels of ghrelin, aka “the hunger hormone.”
“To get 30 grams of protein at every meal, prioritize when cooking and dining out,” Shauna says. “Fill your plate with the highest quality meat you can afford, and enjoy it with a liberal portion of above-ground vegetables drizzled with EVOO.” She adds that she loves to prep turkey meatballs and hard-boiled eggs at the beginning of the week to have on hand for a quick, clean dose of protein.
However, you aren’t limited to animal sources of protein. “Plant-based sources can absolutely provide adequate protein, as long as you’re getting a variety,” says Emily.
Your High-Protein Shopping List:
- Turkey bacon
- Cottage cheese
- Jerky sticks
- Cans of low-mercury fish
- Greek yogurt
- Kefir
- Eggs
- Whey and collagen protein
- Bone broth
- Chickpeas
- Quinoa
- Beans
- Tofu
- Chia seeds
What are the benefits of eating more protein?
As all the information above shows, protein is a really important nutrient, and that’s especially true for women.
“Women have unique needs. Protein helps support everything from muscle maintenance and immune function to hormone balance and hair health,” Emily explains. “Research shows that eating enough protein can be key in preserving lean body mass, which is vital as we age (especially post-30) when muscle mass naturally declines.”
Protein also helps slow down bone loss. “Most people reach peak bone mass between the ages of 25 and 30. By 40, we slowly begin to lose bone mass,” Shauna says. “Good news—we can intervene by eating more protein and lifting weights.”
And there’s more good news. “When you start eating enough protein, it’s pretty amazing how quickly you’ll notice positive changes,” Emily says.
These include:
- Stable blood sugar levels
- Less painful periods
- Fewer cravings
- Diversity in gut microbiome
- Decreased insulin resistance
- Improved cognitive function
- Mental clarity and focus
- Sustained mood
- A sense of grounding
- Healthier hair and nails
- Greater metabolic function
Protein is finally getting its much-deserved moment in the spotlight as more women get clued into the benefits. Eating enough of this macro (aim for 30 grams per meal) can help with both physical and mental gains, like boosting metabolism, healthier hair and nails, decreasing cravings, and improving mood.
We’re convinced. Pass the cottage cheese, please.
Need some high-protein recipe inspo? Here are a few of our favorites:
Kourtney’s Matcha Protein Bites
Delicious Gluten-Free Protein Patties
Protein Rich Nut and Seed Bars
The Protein-Packed Vegan Stew Our Wellness Editor Makes at Least Once a Week
The content provided in this article is provided for information purposes only and is not a substitute for professional advice and consultation, including professional medical advice and consultation; it is provided with the understanding that Poosh, LLC (“Poosh”) is not engaged in the provision or rendering of medical advice or services. The opinions and content included in the article are the views of the interviewee only, and Poosh does not endorse or recommend any such content or information, or any product or service mentioned in the article. You understand and agree that Poosh shall not be liable for any claim, loss, or damage arising out of the use of, or reliance upon any content or information in the article.
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