Protein is having a moment, and this is one trend you want to jump on! New studies show that increasing your protein intake can help with weight management, muscle maintenance and even healthy ageing. It’s no wonder this nutrient is making headlines as more research uncovers its wide-ranging benefits for women.
By Wanita Nicol
Women have devoted a lot of time, energy and magazine pages to measuring carbs and fat. But recently, protein has entered the chat – and we’re here for it. Because protein is essential for everyone, not just gym bros. So, what makes
protein such a standout nutrient?
Pro Multitasker
When you think of protein, you may think of big tubs in the supplement aisle. But, despite what the mountainous sales rep might have you believe, protein exists outside of powdered form. It’s actually a macronutrient, like carbohydrates and fat. And it’s the main building material your body uses to repair itself. Luckily, there are plenty of everyday protein-rich foods you can find right in your kitchen or at the supermarket. Eggs, chicken breast, Greek yoghurt, cottage cheese, beans, lentils, fish, tofu, and lean beef are all good sources. Even nuts, seeds, and whole grains offer a boost of protein, making it easy to add this nutrient to your meals
and snacks without relying on supplements.
“Protein is not a gym supplement. It is the structural and functional backbone of the human body,” explains registered dietitian Jae Braun, a.k.a The Rebel Dietitian, on TikTok and Instagram. “Every enzyme, antibody, neurotransmitter precursor, and cell membrane component depends on an adequate supply of amino acids – the building blocks that dietary protein provides.” Protein can also aid weight loss, says Shaszia Alli, a registered dietitian in Pretoria. “It enhances satiety, boosts metabolism, and preserves lean muscle mass.”
SOME OF THE WAYS PROTEIN IS USED IN YOUR BODY:
Building blocks: Building and repairing muscle tissue after exercise and daily wear and tear.
Body chemistry: Producing enzymes that drive every metabolic reaction in the body.
Immune system support: Manufacturing antibodies.
Energy: Protein provides the raw material for haemoglobin, which carries oxygen in your blood.
Healthy skin, hair and nails: It’s necessary for making collagen and elastin, which keep your skin, hair, and nails
intact.
Appetite control: Protein regulates the hunger hormones (ghrelin and leptin) that govern your appetite and satiety
signals.
Mental health: Supporting neurotransmitter production, including serotonin (90-95% of which is synthesised in the
gut) and dopamine.
Feeling Low
Because protein is essential for so many different reasons, your body is constantly breaking down old proteins and building new ones as part of the daily process of keeping you alive.
When you give it a steady supply of protein to work with, all goes well. But if you’re not taking in enough protein, your body has to find it elsewhere. And since it can’t just pop into the local supermarket, it turns to the only available source it has – itself. “It cannibalises its own muscle tissue to harvest the amino acids it needs,” says Braun.
It sounds disturbing, but it also hurts your health. Without focus on protein, you might miss the signs. “Protein deficiency exists on a spectrum,” Braun says. “You don’t have to be severely malnourished to feel its effects.”
Signs of Trouble
Registered dietitian Jae Braun shares signs you may not be getting enough protein. Before you panic, take a moment for a quick self-check: Think about your last few days. Did you include a source of protein in each meal? Are you noticing any of the warning signs below? If this list feels like a personal attack, take action and reach out to a dietitian or your GP for guidance.
Gradual muscle loss and weakness – often mistaken for “just getting older”
Fatigue and struggling to recover after exercise
Hair thinning and loss, brittle nails, and dull or reactive skin
Oedema (water retention)
Slow wound healing and increased susceptibility to infection
Low mood, anxiety, and difficulty controlling your emotions
Brain fog and reduced concentration
Disturbed sleep
Difficulty recognising when you’re hungry and when you’re full
For Good Measure
The recommended daily allowance (RDA) for protein is 0.8g per kilogram of body weight. If you weigh 70kg, your daily protein intake would be 56g (0.8g x 70).
However, “the standard RDA was designed to prevent deficiency, not to optimise health, support active lifestyles, or protect against the hormonal and physiological changes women face across their lifespan,” says Braun. “For most women, it is a floor, not a target.”
Your protein needs are highly individual and influenced by factors such as your level of activity, age, life stage, and goals.
For example, the 56g of protein above might work for a 70kg woman in her 20s or 30s who doesn’t exercise much and spends most of the day at a desk. But a woman in the same age group who’s a teacher and works out several times a week may need up to 140g of protein (2g per kilogram of bodyweight).
This may sound like a lot of food, but spread throughout the day, it’s not unachievable. “The recommended daily target is not difficult to reach, provided there is a protein serving at each mealtime,” says Alli.
The type of protein counts. “The best are animal sources— poultry, fish, beef, eggs, plain Greek yoghurt, and cheese,” says Alli. Animal proteins are “complete,” meaning they have all nine essential amino acids.
Plant-based protein sources, such as legumes (beans, lentils, chickpeas), whole grains, nuts, seeds, and soy products (such as tofu), also provide valuable nutrition, though most do not contain all nine essential amino acids in a single food. If you’re vegan, eating a variety of these foods helps ensure you get all essential amino acids, says Alli. You may also want to consider a vegan protein supplement.
Will protein bulk me up?
“Women will not become bulky simply by eating a lot of protein,” says registered dietitian Shaszia Alli. “A high protein intake has benefits for women, including maintenance of lean muscle mass and fat loss, which makes women look toned and not bulky.”
PROTEIN BY NUMBERS
Protein needs change over your lifetime. Review your habits and take purposeful action to meet your current needs.
In your 20s and 30s
Practical target: 1.2-1.6g/kg for active women
“The baseline RDA of 0.8g/kg applies to sedentary individuals, but research consistently shows that women who exercise regularly should aim considerably higher”, says Braun.
In your 40s
Practical target: 1.0-1.2g/kg, distributed evenly across the day
“Research now suggests that women in their 40s should move toward the higher end of the protein spectrum to mitigate early muscle wasting,” says Braun. “Equally important is protein distribution: studies show that spreading intake across three meals of 25-30 grams each maximises muscle protein synthesis more effectively than consuming the same total in one or two sittings.”
In your 50s and beyond
Practical target: 1.2-1.6g/kg for active postmenopausal women; individual meals of 30-40g
“Thanks to declining oestrogen, older women require more protein to achieve the same muscle-building stimulus as younger women,” says Braun.
During pregnancy
Practical target: 1.1g/kg daily
“Protein reqirements rise substantially during pregnancy to support the growth of the foetus, placenta and maternal tissues, including the uterus and breasts,” says Braun.
For perimenopause
Practical target: 1.0-1.2g/kg
“During perimenopause and menopause, oestrogen levels decline significantly. Eating enough protein helps the body cope with some of these changes by preserving muscle and supporting overall health,” says Alli.
