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Women and protein: why your needs may differ from men’s

Female in gym lifting weights
You bet there's a difference and our nutritionists are here to tell us why

Summary

1Protein: does sex matter?

The reasons that people need protein are mostly the same. But there are some particular ways women and non-binary people can benefit from...

2Protein and periods

Your metabolism increases just before your period, meaning you’ll need to take in more calories. Without the nutrients you need...

3Protein and menopause

Keeping up with your daily protein intake as well as having a balanced diet can help your body maintain and support your muscles and bones through...

Explore related topics

It’s easy to think that women always need less protein than men, since some of their other nutritional needs are lower. But it’s a myth.

"Amino acids from proteins are important for the structure, function and regulation of all the processes happening during menopausepregnancy and during menstruation," explains H&B nutritionist Leila Weller-Kis.

The protein we need depends on things like our weight and activity levels, not our sex or gender. Our nutritionist Emily Foster agrees, "A higher muscle mass and larger body composition will mean you consume more foods in terms of protein and carbs. However timings for pre, during and post-exercise meals and snacks are the same for everyone.”

Of course everyone needs protein, but there are certain reasons it’s particularly important for women and anyone assigned female at birth (AFAB) to get enough...

What does protein do?

Protein is a macronutrient (a primary type of food we need) made up of long chains of amino acids.

It’s the ‘building blocks’ of our bodies, as it’s found in almost every cell and helps to make everything from our muscles to skin and hair, bones and nails.1,2

It’s also important for:
  • supporting our immune system1
  • making hormones3
  • giving us energy1
  • creating haemoglobin, which carries oxygen around the body1
In the UK, most of us get enough protein to maintain a healthy body.1 But different people need different amounts, and you’ll need more if you exercise a lot or you want to build muscle.
women drinking protein shake in gym

5 benefits of protein for women

The reasons that people need protein are mostly the same, regardless of sex and gender. Everyone needs a healthy immune system and strong bones and muscles!

But there are some particular ways women and other genders can benefit from getting enough protein...

1. Protein can help strengthen your bones

People who go through menopause can lose up to 20% of their total bone mass.4 This increases their risk of osteoporosis and menopausal joint pain.5

And women and other AFAB people of all ages could be at higher risk of joint, bone or muscle conditions than men.6

When thinking about your bone health, you’ll probably think of calcium and vitamin D, but protein also plays an important role.

Protein is a significant part of bone tissue and helps maintain and strengthen your bones.1 Some evidence suggests that those with higher-protein diets have increased bone mineral density levels and have lower bone loss rates than those who eat less protein.7

So, while adding calcium and vitamin D to your diet can help keep your bones strong, don’t forget your protein too.

2. Protein can support your hormones

Protein helps make our hormones and supports them to do their jobs in the body.3 

Sex hormones (like oestrogen, testosterone and progesterone) aren’t made from protein, but they need other hormones to release them and keep them functioning. And almost all other hormones in the body are made from protein.8

3. Protein can help to balance your blood sugar if you have a related condition... 

When you think of blood sugar, your first thought might be diabetes – which is slightly more common in men in the UK.9 But research shows that women with diabetes have higher rates of heart conditions, sight problems and kidney disease than men with diabetes.10,11

There are other conditions specific to women, like polycystic ovarian syndrome (PCOS), which can affect your insulin resistance and blood sugar levels too.12

Protein helps your blood sugar by calming glucose absorption into your blood after a meal. Protein breaks down into glucose more slowly than carbohydrates and sugars, so it will influence your blood sugar gradually, unlike the more immediate effects of carbs and sugars.13

Of course, getting the right amount of protein won’t get rid of diabetes. But, day-to-day, it’s important to keep your levels stable and prevent dangerous swings in your sugar levels if you have a blood sugar-related condition.

4. ...and it can also help if you don’t

You might notice fluctuations in your blood sugar levels as your hormones change. 

According to Diabetes UK, menopause can increase the risk of insulin resistance (when the body can’t use insulin as well as normal) in people both with and without diabetes.14

Equally, it’s important not to let your blood sugars drop too low. Blood sugar levels can even impact the efficacy of creatine protein, according to Emily, “Insulin can aid transport of creatine into muscle cells. So eating carbs can assist insulin production which assists creatine efficacy.”15

5. Protein could help you manage your weight

It’s thought that women metabolise and store fat slightly differently to men, so it’s only natural that their weight management needs are sometimes different.16

They’re more likely to have higher percentages of visceral fat, the fat stored around the organs.17 Plus life stages like menopause can make it easier to put on weight.18

Protein takes longer to digest and burns more calories, meaning you’ll feel fuller for longer and help avoid the energy crash of refined carbs and fatty foods.

Aside from boosting your metabolism and helping you feel more satisfied, some studies have shown that upping your protein (alongside regular exercise and a balanced diet) could be the key to losing weight without losing muscle mass.19
Lady pouring protein into a glass from tub, top view

How much protein do I need?

The British Nutrition Foundation says that all adults need 0.75g of protein per kilogram of body weight every day.1 So, if you weigh 70kg, you’d need 52.5g of protein daily.

However, if you’re very active or you want to build muscle, you’ll need more.

Are different types of protein better for women?

In short: no. Preferably, everyone should get their protein from a wide range of foods. You might see protein powders aimed at women. This is because they have additional vitamins and minerals added to support women’s health – but the protein itself is no different.

There’s some speculation around whether phytoestrogens (compounds found in plant foods that mimic human oestrogen) could help with certain symptoms of menopause. Soy foods contain phytoestrogens, including soy protein powders.20

Choosing soy protein powders may help you get more phytoestrogens into your diet, but much more research is needed to say for sure whether they affect menopausal symptoms.20 

Protein and pregnancy

According to the NHS, you don’t need to go on a special diet or ‘eat for two’ while you’re pregnant.21 But it’s still essential to get enough protein to support your baby’s development. Be sure that any meat you eat is well-cooked and raw or partially cooked eggs must have the Red Lion stamp on them.

Protein powders are considered safe for pregnancy, but make sure you're not going over your recommended protein intake.22

These protein powders contain very high levels of concentrated protein, so it’s best to get your protein through natural foods. Like all vitamins and supplements during pregnancy, you should always check with your doctor before taking it. This goes for protein bars, drinks and snacks too.

Protein and periods

Your metabolism increases just before your period, meaning you’ll need to take in more calories.23 Without the nutrients you need, over time you could lose your period altogether and/or fail to ovulate.24

Protein and menopause

Lady doing plank in gym setting
Eating enough protein during and after menopause is essential to keep your muscles, bones and general health in shape.

It’s thought that the decline in oestrogen during menopause can be linked to decreased muscle mass and bone density. So keeping up with your daily protein intake, as well as having a balanced diet, can help your body maintain and support your muscles and bones.25
Some studies have shown that a low-protein diet has been linked with low oestrogen levels, which can be the cause of certain menopause symptoms.26 Even outside of menopause, this could cause symptoms like mood changes and irregular periods.27

Getting enough protein helps provide your body with the building blocks it needs for energy, your metabolism and for helping to stabilise your mood, all of which could change during perimenopause and menopause.

The final say

It’s official: everyone needs protein in their diet. From supporting all-important bone health to keeping you full through a busy day, there’s really no reason to skimp on it. Got room for seconds? Read our guide to plant-based protein.

Sources

1. British Nutrition Foundation (BNF). Protein [Internet]. BNF [reviewed 2023 Oct; cited 2024 Aug 15]. Available from: https://www.nutrition.org.uk/nutritional-information/protein/ 
2. British Heart Foundation (BHF). Protein: what you need to know [Internet]. BHF [reviewed 2024 Jul 3; cited 2024 Aug 15]. Available from: https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/protein
3. NHS Berkshire Healthcare. The importance of protein in your diet [Internet]. NHS Berkshire Healthcare [reviewed 2020 Nov; cited 2024 Aug 15]. Available from: https://www.berkshirehealthcare.nhs.uk/media/109513434/importance-of-protein-in-diet-bhp220.pdf
4. Ji MX, Yu Q. Primary osteoporosis in menopausal women. Chronic Dis Transl Med [Internet]. 2015 Mar 21 [cited 2024 Aug 15]; 1(1): 9-13. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5643776/
5. NHS. Osteoporosis [Internet]. NHS [reviewed 2022 Oct 13; cited 2024 Aug 15]. Available from: https://www.nhs.uk/conditions/osteoporosis/
6. Versus Arthritis. The State of Musculoskeletal Health 2024 [Internet]. Versus Arthritis [cited 2024 Aug 15]. Available from: https://versusarthritis.org/media/embkyapu/the-state-of-musculoskeletal-health-2024.pdf
7. Dairy Nutrition. Osteoporosis Prevention – Improving Bone Health in Adults [Internet]. Daily Nutrition [reviewed 2022 Mar 1; cited 2024 Aug 15]. Available from: https://dairynutrition.ca/en/nutrition-and-health/osteoporosis-bone-health/osteoporosis-prevention-improving-bone-health-adults
8. National Cancer Institute (NIH). Characteristics of Hormones [Internet]. NIH [cited 2024 Aug 15]. Available from: https://training.seer.cancer.gov/anatomy/endocrine/hormones.html
9. NHS England. Health Survey for England, 2021 part 2 [Internet]. NHS England [reviewed 2023 May 16; cited 2024 Aug 15]. Available from: https://digital.nhs.uk/data-and-information/publications/statistical/health-survey-for-england/2021-part-2/adult-health-diabetes 
10. Office on Women’s Health (OASH). Diabetes [Internet]. OASH [reviewed 2022 May 31; cited 2024 Aug 15]. Available from: https://www.womenshealth.gov/a-z-topics/diabetes
11. US Centers for Disease Control and Prevention (CDC). Diabetes and Women [Internet]. CDC [reviewed 2024 May 15; cited 2024 Aug 15]. Available from: https://www.cdc.gov/diabetes/risk-factors/diabetes-and-women-1.html 
12. Diabetes UK. Diabetes related conditions [Internet]. Diabetes UK [cited 2024 Aug 15]. Available from: https://www.diabetes.org.uk/diabetes-the-basics/related-conditions
13. Gannon MC, Nuttall FQ, Saeed A, Jordan K, Hoover H. An increase in dietary protein improves the blood glucose response in persons with type 2 diabetes. Am J Clin Nutr [Internet]. 2003 Oct [cited 2024 Aug 15]; 78(4): 734-41. Available from: https://pubmed.ncbi.nlm.nih.gov/14522731/
14. Diabetes UK. Menopause and diabetes [Internet]. Diabetes UK [cited 2024 Aug 15]. Available from: https://www.diabetes.org.uk/guide-to-diabetes/life-with-diabetes/menopause
15. Steenge GR, Lambourne J, Casey A, Macdonald IA, Greenhaff PL. Stimulatory effect of insulin on creatine accumulation in human skeletal muscle. American Journal of Physiology Endocrinology and Metabolism [Internet]. 1998 Dec 1 [cited 2024 Aug 15]; 275(6): E974-79. Available from: https://journals.physiology.org/doi/full/10.1152/ajpendo.1998.275.6.E974
16. Wu BN, O’Sullivan AJ. Sex Differences in Energy Metabolism Need to Be Considered with Lifestyle Modifications in Humans. J Nutr Metab [Internet]. 2011 Jun 6 [cited 2024 Aug 15]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3136178/
17. Mauvais-Jarvis F. Gender differences in glucose homeostasis and diabetes. Physiol Behav [Internet]. 2017 Aug 24 [cited 2024 Aug 15]; 187: 20-23. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5826763/
18. NHS. Side effects of hormone replacement therapy (HRT). NHS [reviewed 2023 Jan 3; cited 2024 Aug 15]. Available from: https://www.nhs.uk/medicines/hormone-replacement-therapy-hrt/side-effects-of-hormone-replacement-therapy-hrt/
19. Pasiakos SM et al. Effects of high-protein diets on fat-free mass and muscle protein synthesis following weight loss: a randomized controlled trial. The FASEB Journal [Internet]. 2013 Jun 5 [cited 2024 Aug 15]; 27(9): 3837-47. Available from: https://faseb.onlinelibrary.wiley.com/doi/abs/10.1096/fj.13-230227
20. Women’s and Children’s Health. Fast Facts for Patients: Menopause 2nd ed. Women’s and Children’s Health [2021; cited 2024 Aug 15]. Available from: https://www.liverpoolwomens.nhs.uk/media/5350/menopause-fast-facts-booklet.pdf 21. NHS. Have a healthy diet in pregnancy [Internet]. NHS [reviewed 2023 Apr
22. Herring CM, Bazer FW, Johnson GA, Wu G. Impacts of maternal dietary protein intake on fetal survival, growth, and development. Exp Biol Med (Maywood) [Internet]. 2018 Feb 22 [cited 2024 Aug 15]; 243(6): 525-533. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5882021/
23. Calloway DH, Kurzer MS. Menstrual Cycle and Protein Requirements of Women. The Journal of Nutrition [Internet]. 1982 Feb [cited 2024 Aug 15]; 112(2): 356-66. Available from: https://www.sciencedirect.com/science/article/abs/pii/S0022316623197288
24. Manore MM. Dietary Recommendations and Athletic Menstrual Dysfunction. Sports Medicine [Internet]. 2012 Oct 23 [cited 2024 Aug 15]; 32: 887-901. Available from: https://link.springer.com/article/10.2165/00007256-200232140-00002
25. Maltais ML, Desroches J, Dionne IJ. Changes in muscle mass and strength after menopause. J Musculoskelet Neuronal Interact [Internet]. 2009 Oct-Dec [cited 2024 Aug 15]; 9(4): 186-97. Available from: https://pubmed.ncbi.nlm.nih.gov/19949277/
26. NHS Inform. After the menopause [Internet]. NHS Inform [reviewed 2023 Feb 13; cited 2024 Aug 15]. Available from: https://www.nhsinform.scot/healthy-living/womens-health/later-years-around-50-years-and-over/menopause-and-post-menopause-health/after-the-menopause/
27. Shufelt CL, Torbati T, Dutra E. Hypothalamic Amenorrhea and the Long-Term Health Consequences. Semin Reprod Med [Internet]. 2017 Jun 28 [cited 2024 Aug 15]; 35(3): 256-62. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6374026/
 

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