Why women need to prioritize higher protein intake in their diet

For women, protein isn’t about building muscles, it’s a cornerstone of long‑term health. Adequate dietary protein supports muscle maintenance, skeletal strength and metabolic health, especially as women age, enter perimenopause or post‑menopause. Researchshows that for older women, consuming more than the standard recommendation is linked with better muscle mass, stronger bones, lower fat-to-lean ratio and improved physical function. Evidence suggests prioritising high‑quality dietary protein can help mitigate risks linked to ageing, inactivity or hormonal changes.

How much protein women really need

The Recommended Dietary Allowancefor adults is 0.8 g per kilogram of body weight per day, but this is a minimum to prevent deficiency, not the optimal target for maintaining muscle, bone, and metabolic health.



Older women, pregnant or breastfeeding women, and active women require higher and well-distributed protein. For example; older and post-menopausal women are recommended 1.0–1.2 g/kg protein per day, as per Mayo Clinic. Similarly, Women engaging in regular exercise or strength training may benefit from 1.2–2.0 g/kg/day.

Benefits of higher protein intake

A longitudinal study of older women, published in MDPI, found that those consuming more than or around 1.2 g protein/kg/day had greater lean mass, stronger muscle strength, and lower body fat compared to those eating lower amounts.

In the same longitudinal study of older women, higher protein intake correlated with better performance on functional measures: grip strength relative to body mass, knee extension strength, and balance.

This suggests that even modest lifestyle changes like increasing protein intake can help women gain significant benefits. Knowing these benefits, it’s important to explore how women can consistently achieve these protein targets in daily life


Practical strategies to increase protein intake

By incorporating simple, consistent strategies, women can ensure they get enough high-quality protein to support muscle, bone, and metabolic health throughout life.

• Spread protein across meals: Even distribution optimizes muscle protein synthesis and helps preserve lean mass. Aim for 20–30 g of protein per main meal rather than consuming most protein in one meal.
• Include protein-rich snacks: Snacks like Greek yogurt, cottage cheese, boiled eggs, roasted chickpeas, or protein smoothies can help reach daily targets.
• Combine plant and animal proteins: Mixing sources ensures all essential amino acids are covered.
• Add protein boosters to meals and snacks: Protein-dense add-ons can help improve overall daily protein intake. Add seeds, mix chia seeds, hemp seeds, or pumpkin seeds into smoothies, salads, dals, or curd.