Protein is often called the building block of the body — and for good reason. It helps build and repair muscle, supports hormone and enzyme function, boosts metabolism and helps you feel fuller longer. Despite its importance, many women don’t get enough protein daily, which can stall fitness goals, slow recovery, and contribute to fatigue and cravings. Whether you’re trying to lose weight, gain strength or simply feel better, protein should be a key part of your nutrition.
Why women need
more protein
Many women focus heavily on calories, carbs or fats but underestimate the role of protein. In reality, protein plays a crucial role at every stage of life, especially during periods of hormonal shifts such as pregnancy, perimenopause and menopause. It supports lean muscle mass, which naturally decreases with age, and helps regulate blood sugar — key for mood, energy and fat loss.
Not getting enough protein can lead to constant hunger, loss of muscle tone, hair thinning and hitting a plateau in fitness results. Most women need between 0.7 and 1 gram of protein per pound of body weight per day, particularly if they’re active.
How to get more
protein in your day
Increasing your protein intake doesn’t mean eating plain chicken breast at every meal. There are countless tasty, convenient and creative ways to get your protein — without feeling bored or overwhelmed.
1. Start with breakfast
Many traditional breakfasts — like toast, cereal or bagels — are low in protein. Try switching it up with:
Greek Yogurt Parfait: 1 cup plain Greek yogurt, 1/2 cup berries, 1 tablespoon chia seeds, 1 tablespoon almond butter (about 20 grams of protein)
Protein Smoothie: 1 scoop protein powder, 1/2 banana, 1 cup almond milk, 1 tablespoon peanut butter, 1 handful spinach (20–25 grams of protein, depending on powder)
2. Snack smarter
Instead of chips or crackers, choose protein-rich snacks like hard-boiled eggs, string cheese, jerky, edamame or roasted chickpeas. Pair fruit with nuts or nut butter to balance carbs with protein and fat.
3. Upgrade your meals
Make protein the center of your plate. Lean meats, fish, eggs, tofu, tempeh, legumes and whole grains like quinoa are great options. You can also boost sauces or soups with Greek yogurt or collagen peptides.
4. Use convenience wisely
High-quality protein bars, shakes and ready-made meals can help on busy days. Look for products with low sugar and at least 15 grams of protein per serving.
Final thoughts
Getting more protein doesn’t have to be complicated — it just takes a little planning and creativity. If you’ve been feeling stuck in your fitness journey, tired or constantly hungry, protein could be the missing piece. Try including protein in every meal and snack, and you’ll likely notice increased energy, improved recovery and reduced cravings.
Remember, protein isn’t just for bodybuilders — it’s for every woman who wants to feel strong, healthy and energized in everyday life.
Rachel King is the owner of Lift & Glitz Training Studio in Northfield, NJ. With 13 years of experience in the fitness industry, Rachel holds certifications in Personal & Group Fitness through ISSA and is a Zumba Fitness Instructor. A proud single mother of two, Rachel balances her professional and personal life with grace and determination. She earned her BA in Communications from Stockton University and resides in Northfield.
