How Much Protein Do I Really Need?

You know that a healthy diet is a big part of how you feel every day, but there’s one macronutrient that ties together your hormone balance, metabolism, appetite, and menstrual cycle—proteins. Most women don’t get the optimal amount of daily protein, and definitely feel the effects. So much that we’re over-exercising, restricting calories, and suffering through weight loss diet plans that result in feeling totally depleted.

You’ll find out how much protein women need per day and how to spot signs that you need more protein. We’ll also discuss the link between protein and keeping hormones balanced, and then look at 3 healthy, high-protein breakfasts to start your day. If you’re looking to improve your overall health and wellbeing, make sure to include plenty of quality proteins in your diet!

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Foods can make or break your hormones

Certain foods can help to support optimal hormone function, while others can disrupt it. In our modern diet, we’re bombarded with foods that can massively disrupt hormones, Refined sugar, processed carbohydrates, and chemical-laden snack foods.

A low-quality diet has been shown to worsen PMS symptoms, contribute to fertility struggles, and contribute to overall hormone imbalances (1).

On the contrary, improving diet and lifestyle factors is an effective treatment for hormone-related issues like PCOS and premenstrual syndrome (2). The healthy fats, proteins, and nutrient-dense fruits and veggies support hormonal balance in women.

The most important time to start with better nutrition for women’s hormones? Breakfast!

Eating a higher-protein breakfast helps balance women’s hormones

For women’s hormones, protein is an essential part to help hormones communicate with different parts of the body. And in some cases, some hormones are proteins, like insulin and oxytocin. Therefore, adequate protein intake is also essential for blood sugar balance, repairing DNA, and making hormones.

Protein is the building block of hormone production in the pituitary gland—FSH, LH, and TSH. These hormones then go on to trigger the release of sex hormones, estrogen, testosterone, and progesterone.

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What happens if I don’t eat enough protein?

Hormones are responsible for making ovulation happen, but in the presence of a low protein diet, hormone levels may not be sufficient to make that happen. A low protein diet has been linked with low growth hormone, low estrogen, lack of ovulation, autoimmunity, and compromised thyroid function (3).

A high-protein breakfast can help to regulate not only estrogen levels, but boost levels of other chemical messengers that regulate energy, metabolism, and menstrual cycles. Getting high-protein breakfast may even improve fertility if you were previously not getting enough.

Read more: 4 Foods for Fertility

Helps maintain healthy body weight

Adequate protein can help with weight loss. In one study, participants ate either an egg breakfast or a bagel for breakfast. Researchers found that the group who had eggs for breakfast—which are a good source of protein—reported feeling more satisfied and less hungry, which continued throughout the day (4). They also found that having eggs for breakfast seemed to reduce calorie intake for the next 36 hours.

Amino acids, which are the individual building blocks that make up larger proteins, may also help with weight loss. One amino acid, L-carnitine, increases the use of fat cells for energy (5). This can help you burn more body fat during exercise and at rest. To maximize this benefit, pair with a regular exercise routine.

Try these: High protein recipes for weight loss

Protein turns off cravings

If you find yourself snacking all day long or can’t seem to stop thinking about food, it could be a sign that you’re not getting enough protein.

A study conducted by the American Journal of Clinical Nutrition found that women who ate a high-protein breakfast were less likely to snack throughout the day (4). They also reported feeling fuller and more satisfied.

Protects against aging

As we age, our bodies become less efficient at using protein. This is why it’s important to eat enough calories coming from proteins as you get older. Adequate protein protects against muscle loss that occurs with age, as well as having a positive effect on longevity (6).

Listen: Lose Fat & Gain Muscle After 40

Protein builds muscle to increase metabolism naturally

Eating plenty of protein can also help you build muscle, which is key for a healthy metabolism. Low muscle mass may also make it more likely you’ll gain weight.

Protein also helps you lose fat, not muscle. In one study, women who ate a high-protein diet and exercised regularly were able to lose more fat and preserve more muscle than those who didn’t eat as much protein (6).

You might like: Stop overexercising! Find the best workout for your type.

Amino acids help you fall asleep

Glycine is another special amino acid, which, taken before bedtime helps the body reach deep sleep more quickly. It improves the overall quality of sleep and can help you feel awake and refreshed the next morning.

Glycine acts upon neurotransmitters that calm the brain and slightly reduce core body temperature, which are two key factors that allow for quality sleep (7).

Read: Does Your Anxiety Get Worse at Night? 6 Things to Try

Most women aren’t getting enough protein

How to spot if you’re not getting enough? You’ll likely have cravings, live for “cheat meals” and really struggle to stick to whatever meal plan you’re following.

If you’re missing important dietary protein, you might feel:

Frequent hunger
Cravings for sweet or salty snacks
Irritable (or ‘hangry’)
Problems with your skin, hair, or nails
Injuries take a long time to heal
You get sick a lot, or it takes you a long time to get over an illness

A diet low in protein might also contribute to poor sleep, altered gut bacteria, and trouble losing body fat.

How much protein do women need per day?

The amount of protein you need depends on your age, activity level, and overall health. As a general rule, aim for 20-30 grams of protein at each meal, and slightly less than that with each snack.

Good sources of protein:

Chicken breast
1/2 can tuna
Greek yogurt
Hummus
Hard-boiled egg
Cubed cheddar cheese
Pumpkin seeds
Peanut butter

Browse all hormone-healthy recipes

If you’re working out, you may need more protein

Protein is crucial to help with recovery and muscle growth. If you’re exercising regularly, you’ll get the most benefits from your workout by first, eating enough food, and making sure to replenish protein. For example, if you weigh 150 pounds and aren’t very active, you might only need 60-80 grams of protein per day. If you’re an active person, or if you’re looking to increase muscle gain, you may need as much as 90 to 120 grams of protein per day.

If you’d like to experiment with these calculations based on your own metrics, the general recommendation is 0.8 to as much as 2 grams of protein per kg of body weight per day.

There are a few easy ways to make sure you’re getting enough protein:

– Include a source of protein at every meal.

– Make snacks more substantial by adding in a source of protein.

– Use a protein powder or other supplement to make sure you’re getting enough protein if you’re having trouble meeting your needs from food alone.

Eating enough protein isn’t an exact science, and it’s important to remember that how you feel after eating foods will provide beneficial feedback about the right amount of protein for your needs.

Nutrition Basics: Start here!

Can diet affect my menstrual cycle?

There are many reasons why you may notice changes in your cycle, but a change in diet can play a role—especially if it was significant. If you’ve started a restrictive diet, decreased calories drastically, or began a rigorous workout routine, you might experience shorter or longer cycles, light bleeding, or perhaps worse PMS symptoms.

Protein isn’t the only nutrient important for regular menstrual cycles, but it does play a role in maintaining menstrual health. Healthy fats, and nutrient-dense fruits and vegetables are also an important part of a hormone-healthy diet.

If your period is absent, very light, or irregular, you may need more nutrients from your diet for proper menstrual function and hormone health.

Read: Seed Cycling for Hormone Balance + Menstrual Regularity

3 Easy, high protein breakfasts

Hormone-balancing collagen smoothie

This smoothie does it all—collagen protein to build muscle and help recover, plus antioxidants and healthy fats for hormone health and glowing skin. This smoothie leaves nothing out, and will keep you satisfied throughout the morning because it’s loaded with appetite-quenching ingredients to keep you full and focused.

What you need:

2 scoops collagen of choice (providing about 20 grams of protein)
1 Tbsp ground flax
1 Tbsp chia seeds
1 Tbsp cashew butter*
1 ½ cups unsweetened almond milk (Pro tip: keep an ice cube tray in the freezer of your milk of choice for an extra thick smoothie)
¼ cup frozen or fresh mixed berries (or another berry of your choice)
One handful fresh spinach
Optional: Handful of ice cubes if you’re not using frozen almond milk cubes

How to make it:

Add all ingredients to a high-powered blender and puree until smooth. Add additional ice cubes if you prefer and blend again. Best enjoyed right when you make it, but it travels well in a thermos.

*Notes: You can substitute almond butter or another nut butter if you don’t have cashew butter on hand.

Healthier Avocado Toast

Avocado toast is a long-time favorite for a lot of us, but a couple special additions make it next-level in terms of protein and nutrients. First, you can use a sprouted bread to increase vitamins and minerals, then add raw sprouts for hormone-detoxing phytonutrients. Plus, just a quarter cup of pumpkin seeds (also called pepitas) have almost 9 grams of protein, and are a great source of healthy fats, magnesium, zinc, and potassium.

What you need:

1 slice sprouted bread (Ezekiel, Dave’s Killer, or other) – can substitute gluten free bread
½ avocado, mashed or sliced
Small handful alfalfa or broccoli sprouts
Raw pumpkin seeds
Everything but the bagel seasoning (onion, garlic, pepper, sesame seeds, salt)
½ oz asiago cheese (or non-dairy alternative)
Optional: Add one fried egg or sauteed organic tofu for even more protein

How to make it:

Toast your slice of sprouted bread. When it’s done, place it on a plate and add slices of avocado. You can also mash your avocado if you don’t have neat slices. If you’re adding a cooked egg or tofu, place it on top of your toast after the avocado. Then, sprinkle your seasoning, pumpkin seeds and asiago cheese. Arrange sprouts on top, then enjoy!

Low-Carb Ricotta Pancakes

This recipe is great for those of you who like a sweeter breakfast, but know you still need to make eating healthy a priority. These eggy pancakes are easy to grab and go because they have a dash of maple syrup baked right in. You can also add your favorite toppings. Makes 2 medium sized pancakes (double or triple this recipe and they’re great to make-ahead)

What you need:

2 eggs
⅓ cup ricotta
3 Tbsp almond flour
1 tsp maple syrup
Pinch salt
1 tsp coconut oil (for cooking)

How to make it:

Beat the eggs, ricotta, almond flour, maple syrup, and salt with a fork or whisk.

Heat your skillet to medium-low, and add the coconut oil. Add a scant quarter of a cup of batter at a time, and flip when you see many bubbles begin to form. Serve immediately, or freeze to enjoy later.

Start your day with protein for better hormone balance!

You now know that eating a high-protein breakfast is an important way to support hormone balance and a healthy menstrual cycle. Most women don’t eat enough protein, but they don’t recognize the effects of inadequate protein on their hormones. By getting in 25 to 30 grams of quality protein from a variety of sources–like chicken or poultry, eggs, fish, and plant-based proteins like nuts or seeds–at each meal, you can help keep your hormones functioning optimally.

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