Protein is one of the most talked-about nutrients in modern health, and for good reason. While it was traditionally associated with gym culture (and often still is), it plays a key role in our day-to-day wellbeing.
At every stage of life, protein supports muscle strength, bone health, hormone balance, immune function, and metabolic resilience. And as we move through midlife — when hormonal shifts accelerate muscle loss and change how our bodies respond to food — getting enough becomes even more important.
Yet, knowing whether we’re eating enough protein and what the best sources are can be confusing. Here, we bring everything you need to know in one essential guide. We’ll explore what protein actually does in the body, how to calculate your protein intake needs, and crucially, how to build simple, balanced meals that support strength, vitality and longevity.
What is protein — and why do we actually need it?
Protein is often talked about in the context of fitness, but in reality it plays a role in almost every system in the body. Put simply, protein is made up of amino acids — the building blocks our bodies use to repair, rebuild and maintain tissues. This includes everything from muscles and bones to skin, hair, hormones and enzymes.
Alongside carbohydrates and fats, protein is one of the macronutrients that make up the bulk of food we need to be eating daily. It’s essential at every age and stage of life, but protein becomes even more important in midlife and beyond, when muscle, metabolism and recovery naturally start to change.
Some of the (very) important reasons we need protein include:
- Muscle strength and mobility
- Bone and joint health
- Blood sugar balance and energy
- Hormone and metabolic health
- Immune function and recovery
One helpful way to think about protein is as the body’s construction material. If your body were a house, protein would be the bricks, timber and scaffolding — constantly repairing wear and tear, strengthening structures and building new tissue. But, just like any home, those materials don’t work alone. Carbohydrates provide the energy to fuel the building work, while fats support insulation, hormone balance and cell health. We need all three macronutrients working together for true resilience and long-term wellbeing.
Why our protein needs change throughout life
Protein needs aren’t static. They shift alongside our hormones, activity levels and life stages — which is one reason many women unknowingly fall short of their protein intake needs.
In our teens and early 20s, protein supports growth, energy and recovery, particularly for those who are active. But it’s often during our 20s and 30s that demands increase in ways we don’t always recognise.
Health and nutrition coach Grace Williams explains that our 20s and 30s are “decades where many women may be training more, juggling high stress and busy lifestyles, and sometimes navigating coming off hormonal contraception, fertility, pregnancy or postpartum — all of which makes consistent, high-quality protein a real non-negotiable.”
Pregnancy and postpartum bring additional requirements, as protein supports both maternal health and the growth and development of the baby. It also plays a crucial role in recovery, wound healing and rebuilding strength after birth — something many women don’t feel adequately guided on.
Through midlife and beyond
From our 40s onwards, the need for protein amps up even further. Subtle shifts in hormones begin before menopause, influencing muscle mass, metabolism and body composition. Many women notice changes in strength, energy or how their body responds to exercise, but may not realise that protein intake needs to adapt too.
During perimenopause and menopause, these changes accelerate.
“As oestrogen levels decline, the loss of mean muscle mass speeds up,” Laura Clark, aka The Menopause Dietitian explains. “That makes adequate protein intake and regular resistance training not optional extras, but essential tools for preserving strength, metabolic health and long-term independence.”
As we get older, protein is needed to maintain mobility, strength and support recovery from illness or injury. In this sense, protein isn’t just about nutrition — it’s a long-term investment in healthspan, resilience and independence.
How much protein do we really need?
Currently, the UK RNI (Reference Nutrient Intake) for protein is 0.75g per kg of bodyweight. This means that a woman weighing 60kg would need to eat roughly 45g of protein per day.
But, as Grace points out, “this is a minimum to prevent deficiency. When I’m working with clients, I’m aiming for optimal levels based on their training, stress and goals.”
A higher protein intake goal is more aligned with what we now understand about muscle, metabolism and healthy ageing. Most women need more protein than the basic recommendation, particularly as they get older.
A number of factors influence how much you personally need, including:
- Age and hormonal stage: protein needs rise in perimenopause and menopause to help counter muscle loss.
- Activity level: strength training, endurance exercise and regular movement all increase requirements.
- Body composition goals: building or maintaining muscle, or supporting fat loss, often requires more.
- Stress and recovery: chronic stress, illness or injury can increase protein demands.
- Significant events: more protein is needed during pregnancy and breastfeeding.
For most women, 1–1.2g per kg of bodyweight is a strong foundation. For a woman weighing 60kg, that equates to 60–72g of protein per day.
In midlife, during menopause, or if you’re strength training regularly, aiming for 1.2–1.6g per kg can be beneficial.
Higher intakes — up to around 1.8–2g per kg — are sometimes used in athletic or body recomposition settings, but most people don’t need this much.
Another helpful way to think about your protein intake is in terms of meals. Instead of trying to reach a daily total, focus on including protein consistently across the day. A target of around 20–40g of protein per meal helps stimulate muscle repair and keeps energy levels steady.
Experts agree that it’s much more helpful to spread protein intake across the day like this. “Distributing protein evenly across meals – rather than concentrating it all at once – appears to support muscle mass retention more effectively,” Laura confirms.
How to know if you’re getting enough protein
There isn’t a single test or clear marker most of us can use to understand if we’re fulfilling our protein needs. Instead, it’s about stepping back and looking at your overall eating pattern, energy levels and how your body feels over time.
Many women assume they’re getting plenty, especially if they eat “healthily”. But protein intake can easily fall short during periods of stress, intense training, or menopause. Becoming more aware of your habits — rather than aiming for perfection — is often the most helpful first step.
Key signs that you’re not getting enough protein include:
- Feeling hungry a few hours after eating.
- Poor recovery after strength training — feeling disproportionately sore, or struggling to build strength.
- Hair loss, brittle nails, and dull skin.
- Low mood or feeling flat (the amino acids in protein are used to produce neurotransmitters like serotonin and dopamine).
If you’re experiencing any of these symptoms, protein deficiency could be the cause. But, as if often the case, there could be a number of other contributing factors as well.
The most helpful sources of protein
Previous research suggested that animal sources of protein are “better” than plant sources of protein, but recent shifts have indicated that it’s a little more complicated than that.
A review of studies, published in 2021, found that overall, the protein source did not affect changes in absolute lean mass or muscle strength. That means that both plant and animal proteins can support muscle strength when total intake is adequate. The main difference was that animal protein showed a slight advantage in improving percentage lean mass — which may be linked to how easily it’s absorbed and used by the body.
So, rather than thinking in terms of “better” or “worse”, it’s more helpful to focus on quality, variety and consistency.
Animal protein: efficient and complete
“Animal proteins contain all nine essential amino acids in a balance the body can easily work with,” Grace explains. “Essential just means your body cannot make them on its own — you have to get them from food.”
This is why animal proteins are often called “complete” proteins. They contain all the building blocks your body needs for everything from muscle and hormones to immune cells, skin and hair.
For many women — especially in midlife when muscle loss accelerates — prioritising these foods can make it easier to meet protein targets without needing to eat large portions.
Plant protein: powerful with a little planning
That said, plant-based diets can absolutely meet protein needs — they just require a little more planning and attention. “Many plant sources are lower in one or two essential amino acids and can be harder to digest because of fibre and natural plant compounds,” Grace explains. “This just means you have to be more intentional around portion sizes and how you include them.”
By combining complete plant proteins like tofu, tempeh, quinoa, and buckwheat, your body can access the full spectrum of amino acids needed for repair and recovery.
“It’s all about combining wholegrains (which contain 25% more protein than refined grains) with various sources of plant protein,” Laura advises. “Good examples include lentils and pulses, nuts and seeds. Adding these to vegetarian and vegan dishes will help them hit the 20g protein mark.”
A mix of both animal and plant sources of protein can offer the best of both worlds — supporting muscle, gut health and long-term wellbeing. What matters most is getting enough, spreading it across the day and choosing foods you genuinely enjoy.
What about protein powders and supplements?
Protein powders, bars and ready-to-drink shakes have become a booming market, and knowing whether or not we should be adding these to our diet can be confusing. For some women, especially during menopause when appetite, digestion or muscle mass starts to change, they can be a convenient way to boost intake. But they’re best seen as a support, not a shortcut.
Registered nutritional therapist Richa Puri says that food-first should always be the priority. “Try to choose a minimally processed, high-quality option with no added sugars, artificial sweeteners, or gums, and ideally one that has been third-party tested.”
Be wary of claims of “high protein” on packaging too. This is often added for marketing purposes, and doesn’t reflect the quality of ingredients.
“For most women, building meals around wholefood protein sources remains the gold standard, with supplements there to fill the gaps when needed,” Richa summarises.
Read our guide to protein powders
How to build a balanced, protein-rich plate
So we now know roughly how much protein to aim for, and what the most helpful sources of protein are. But how does this translate on the plate? The goal isn’t complicated tracking or eating separately from your family — it’s learning to build meals that naturally include enough.
A helpful starting point is to anchor each meal around a clear protein source, then add colour, fibre and healthy fats around it. Think: protein first, plants alongside.
At breakfast, that might mean Greek yoghurt or eggs rather than toast alone. “150g Greek yoghurt gives us around 15g of protein, and with toppings such as oats, nuts or seeds we can easily get that up to 20g,” Laura suggests.
For lunch and dinner, visual cues can help. “A typical salmon steak or small chicken breast has around 25g of protein,” Laura says. Pair this with plenty of vegetables and a portion of wholegrains or potatoes and you have a balanced, satisfying plate.
For plant-based eaters, this might look like a generous serving of tofu or lentils, combined with grains, nuts or seeds to boost the total. Portion size matters more with plant sources, so don’t be afraid to be generous.
Snacks can also contribute. A boiled egg, cottage cheese, hummus with wholegrain crackers, or a handful of nuts all add up across the day.
One important note: protein is vital, but more isn’t always better.
“Before automatically increasing our intake of protein foods, it’s essential to get a sense of how much protein we’re already eating,” Laura cautions. “Too much protein will displace other key nutrients in the diet, such as the fueling we need from carbs, and fibres for optimal gut health.”
In other words, we’re aiming for balance — not turning every plate into a steak. When protein sits alongside fibre-rich carbohydrates, colourful plants and healthy fats, it becomes part of a nourishing, sustainable way of eating that supports health at every age.
The bigger picture: protein, strength, and ageing well
It’s easy to reduce protein to conversations around building muscle — and while maintaining muscle mass is a vital part of healthy ageing, it’s only part of the story. Stronger muscles support balance, mobility, metabolic health and independence. They influence how we regulate blood sugar, respond to exercise, and recover from illness.
The fact is, protein underpins countless daily processes we rarely think about. That’s why getting enough protein in our diet should always be a priority for women, at every stage of life. It’s one of the most powerful steps we can take to support our long-term health.
