We all know this by now: protein is a fundamental part of our lives. Its role in maintaining a healthy body and mind cannot be overstated. As a macronutrient, protein not only helps build and repair body tissue, but also supports enzyme and hormone production, making it an essential building block for overall health and wellbeing. On the aesthetic front, protein also plays a role in maintaining the health of our skin, hair and nails.
In online conversations surrounding protein intake, however, one angle tends to dominate the discourse: its close association with fitness and muscle gain. We see gym bros trying to maximise their clean protein intake, while creators dissect the latest additions to the ready-made protein shake market.
Yet beyond its role in supporting workout gains, it is important to remember that protein is vital for everyone—but perhaps especially so for women. Throughout our monthly menstrual cycles, the body is in a constant state of renewal, with the uterine lining shedding and rebuilding in response to hormonal changes. This process places its own demands on the body, making adequate protein intake all the more important in supporting recovery, repair and overall balance.
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Breaking down the science behind the importance of protein intake for women is Joey Khor, a registered dietitian from Malaysia. Through her content, she makes nutrition education more accessible, while reframing it through a distinctly Southeast Asian lens. Ahead, Khor breaks down the most common myths associated with protein intake for women, and practical steps women can take to increase the protein in their diet—even without a protein shake.
Protein is often framed as a fitness-focused nutrient—why is it just as important for everyday health in women?
You don’t have to be an athlete or bodybuilder for protein to matter enormously. Protein is made up of 20 amino acids, nine of which are essential, meaning we can only get them from food. It’s the structural material of your muscles, bones, and skin, and the building block of your hormones, enzymes, and immune antibodies.
Protein is also the most filling macronutrient. Meta-analyses consistently show it reduces hunger hormones and improves satiety, which supports weight management.
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Do women generally get enough protein, or is deficiency more common than we think?
Clinical deficiency is rare, but suboptimal intake is very common. The standard guideline of 0.8–1.0g per kg of body weight is the minimum to prevent deficiency, not the amount needed to thrive. For example, if you’re 55 kilograms, 55 grams of protein a day is your baseline, not your goal.
Where it becomes especially relevant for women is bone health. Bone mass peaks in your 30s and gradually declines after that, and adequate protein alongside resistance training plays a key role in maintaining it. The evidence increasingly supports a target of 1.2–1.5 grams per kilogram of body weight for most women. Naturally, this number is higher during pregnancy, postpartum, and as we age.
There’s a lot of conflicting advice online—what’s the biggest misconception about protein intake for women right now?
“Eating more protein will make you bulky.” It’s still surprisingly common, and it causes a lot of women to under-eat protein. Building significant muscle mass requires years of consistent heavy resistance training, a sustained caloric surplus, and testosterone levels that most women simply don’t have. Protein alone cannot do that.
Adequate protein intake helps maintain lean muscle, support your metabolism, and keep you full and energised.
Is there such a thing as too much protein for women?
For healthy women without pre-existing kidney conditions, the evidence for harm is very thin. The kidney damage concern came from studies on people with already-compromised kidney function; it doesn’t apply to healthy kidneys. Current research suggests that intakes up to around 2.2g per kilogram of body weight are well-tolerated and safe.
The practical nuance I always add: some high-protein foods—like fatty cuts of meat and full-fat dairy—are also calorie-dense. If you significantly increase protein through these sources without adjusting anything else, you can end up in a caloric surplus and gain fat. Ultimately, your food choice still matters. Leaner sources of protein like fish, tofu, chicken, and legumes give you the benefits without overshooting your calorie needs.
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Are high-protein breakfasts actually important, or just a trend?
From an evidence standpoint, in terms of hierarchy and importance, total daily protein intake matters more than protein distribution across the day, and the timing of the protein intake comes in last.
That said, starting the day with protein does have real effects. Meta-analyses of randomised controlled trials consistently show that higher-protein meals reduce ghrelin, the hunger hormone, hence improving satiety throughout the day.
How does protein intake impact hormonal health? Is there a link between protein intake and menstrual health or PMS symptoms?
Protein is like the raw material your body uses to manufacture hormones. Without enough protein, production gets disrupted. A 2024 study in BMC Women’s Health found that women with irregular periods and menstrual problems tended to eat significantly less protein than women with healthy cycles. While we can’t say low protein causes period problems, the relationship is worth taking seriously.
For women with PCOS specifically, a 2024 meta-analysis of eight clinical trials found that higher protein diets helped lower insulin levels and improve insulin resistance, which is at the root of a lot of PCOS-related hormonal disruption. It’s not a cure, but it’s a meaningful and underrated piece of the puzzle.
What role does protein play in supporting skin, hair, and overall ageing?
Your skin, hair, and nails are essentially made of protein. Collagen is a protein that keeps skin firm and elastic. Hair is almost entirely keratin, which is also a protein. So when intake is chronically low, these are often the first things to suffer: skin loses its bounce, hair thins, nails break more easily.
Beyond skin and hair, keeping protein intake adequate as you age helps preserve muscle and bone mass, which starts declining after your mid-30s.
What does a realistic, protein-balanced day of eating look like for a busy woman? How can someone increase their protein intake without overhauling their entire diet?
Starting with breakfast, two eggs and two slices of wholemeal bread and a latte will give you approximately 24 grams of protein. For a true Southeast Asian-style lunch, visit the mixed rice stall and pick a bowl of rice with steamed ginger fish fillet and a vegetable dish of your choice. That should add up to about 25 to 30 grams.
If you’re the type to get peckish in the afternoon, have half a cup of Greek yogurt with one cup of fruit as a snack, for 10 to 15 grams of protein goodness. For dinner, try swapping your typical noodles for wheat noodles, with a palm-sized portion of shredded chicken and some greens, and you’ll get another 25 to 30 grams. All in all, that gives you about 85 to 100 grams of protein for the day, which is comfortably optimal for most women.
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Any easy swaps or habits that make a big difference?
My top tips would be to swap your regular yoghurt for Greek yoghurt. Adding two eggs to your breakfast easily adds 12 grams of protein straightaway. Stock up on canned fish, since it’s high in protein, affordable and highly versatile for recipes. When you’re on the go, I recommend keeping convenient protein options on hand. My favourites are boiled eggs, canned sardines or tuna, edamame and pre-cooked chicken.
