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Protein is essential for women’s muscle strength, hormone balance, bone health, and overall energy. The Dietary Guidelines recommend a baseline intake of 0.8 grams per kilogram of body weight. This requirement rises to 1.2–1.6 grams for active women and up to 2 grams for older adults or during illness, according to a report by Health.com. Spreading protein intake evenly throughout the day supports muscle preservation and helps manage body weight. Healthy sources include yoghurt, fish, tofu, and eggs. However, excessive consumption, particularly from processed meats, may increase the risk of kidney problems and heart disease.
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Baseline needs of protein: Most women need at least 46 grams of protein daily, based on 0.8 grams per kg of body weight. (Photo source: Canva)
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Protein intake during pregnancy and recovery: Needs a spike to 1.5.2 per kg during pregnancy or the recovery period during an illness. (Photo source: Canva)
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Activity requirements: Active women may require 1.2-1.6 grams per kg for supporting muscle repair and energy. (Photo source: Canva)
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Balance meals: A spread of 25-30 grams of protein in every meal is needed for better absorption. Through this means, the body will be able to process protein more effectively. (Photo source: Canva)
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Healthy sources options: Include meats, eggs, tofu, yoghurt, lentils, and beans instead of processed meats. (Photo source: Canva)
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Excess of protein intake: Exceeding the limit of 2 grams per kg may put extra pressure on the digestion and kidneys. (Photo source: Canva)
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Loss of muscle and Aging: Women who are more than 65 should aim for at least 1 gram per kg to maintain strength. (Photo source: Canva)
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Plant proteins– Combine lentils, beans, plant plant-based food for complete vegetarian protein. (Photo source: Canva)
