Why Women Need More Protein Than They Think (and How to Get It Naturally)
If you've been told that a yogurt cup or a few almonds is enough protein for a meal, it’s time for a reset. Most women aren’t eating nearly enough protein to thrive, especially as they age.
Whether you're trying to lose fat, build lean muscle, balance hormones, or just stay energized throughout the day, protein is non-negotiable.
Why Protein Is Crucial for Women
Protein isn’t just for athletes or bodybuilders—it’s essential for:
Building and maintaining lean muscle
Stabilizing blood sugar
Supporting hair, skin, and nails
Producing hormones and enzymes
Fueling a faster metabolism
And here's the catch: your need for protein increases as you age, especially if you want to preserve muscle and stay strong, lean, and injury-resistant.
How Much Protein Do Women Really Need?
The standard minimum (RDA) is 46g/day, but many functional nutritionists and ancestral health experts recommend much more:
0.7 to 1.0 grams per pound of ideal body weight
For a 140-lb woman, that’s 98 to 140 grams/day
Quality over quantity is key. Focus on complete protein sources from real, whole foods—especially those rich in collagen, connective tissue, and healthy fats.
Recommended Protein Sources
🥩 Animal Proteins (ideally bone-in, pasture-raised or grass-fed)
Beef, lamb, bison
Chicken (including skin and bone broth)
Turkey
Pork (especially slow-cooked cuts)
🐟 Seafood (wild caught and low mercury)
Salmon, sardines, mackerel
Shellfish (like shrimp and oysters)
Collagen-rich fish broth
🥚 Eggs (pasture raised)
One of the most complete and bioavailable proteins
Eat the yolks—they’re rich in fat-soluble vitamins!
🥣 Bone Broth & Collagen
Supports skin, joints, gut, and connective tissue
Easy way to increase amino acids like glycine and proline
🧀 High-Quality Dairy (if tolerated)
Greek yogurt (plain, whole milk)
Cottage cheese (full fat)
Hard cheeses (Parmigiano-Reggiano, sheep/goat cheese)
Protein Misconceptions Women Need to Unlearn
🚫 “Too much protein will make me bulky.”
→ No, building visible muscle requires far more training than you think. Protein keeps you lean and toned.
🚫 “Plant protein is the same.”
→ Not quite. Most plant proteins are incomplete and lower in bioavailability. If you eat plant-based, you need to work much harder to get enough of the right amino acids.
🚫 “I’ll just sip collagen coffee and call it a day.”
→ Collagen is amazing but not complete—pair it with real food.
A High-Protein Day Done Right
Breakfast:
3 eggs cooked in butter, sautéed greens, ½ avocado
(~21g protein)
Lunch:
Grilled chicken thigh over mixed greens with olives, cucumbers, and olive oil lemon dressing
(~30g protein)
Snack:
Greek yogurt with honey and cinnamon
(~15g protein)
Dinner:
Salmon with roasted broccoli and sweet potato, bone broth on the side
(~35g protein)
Evening:
Bone broth
(~10g protein)
➡ Total: ~110g of high-quality protein, without powders or processed foods.
Bottom Line:
Most women are under-eating protein and over-eating carbs. Let’s flip that: make protein the base of every meal, choose ancestral sources, and feel the difference in energy, strength, and metabolism. You got this!
