Protein and Women’s Health: How Much Do You Really Need?
By Kristy Wiseman - Accredited Practising Dietitian
Protein is having its moment in the spotlight, and rightly so.
From supporting hormone production to maintaining lean muscle, protein is essential for women at every stage of life. But the amount and type of protein we need can shift depending on our life stage, activity levels, and health conditions like PCOS, or menopause.
As an Accredited Practising Dietitian, I’m often asked: "Am I eating enough protein?"
The answer? It depends. Here’s what the research tells us.
Preconception: Fuel for Fertility
Before pregnancy, protein plays a key role in supporting healthy ovulation, egg development, and hormone production. It also supports blood sugar regulation, which can impact fertility outcomes.
Studies show that women who consume more plant-based protein have better ovulatory function compared to those with higher intakes of animal protein. Other research suggests that adequate protein intake can help regulate reproductive hormones and reduce the risk of ovulatory infertility.
PCOS: Protein to Support Insulin Sensitivity
In women with PCOS, insulin resistance often drives hormonal imbalance and weight gain. Protein can help by slowing digestion, supporting satiety, and reducing blood glucose spikes.
Higher protein diets, especially when paired with low glycaemic index carbohydrates, have been shown to improve insulin sensitivity and body composition in women with PCOS. Including protein at each meal may also help reduce cravings and support more stable energy levels throughout the day.
Pro tip: Try spreading your protein intake evenly across meals to help manage appetite and blood glucose levels.
Pregnancy: Protein for Baby and You
During pregnancy, your protein needs increase significantly to support your baby’s development, the placenta, and the changes happening in your own body - from growing maternal tissues to increased blood volume.
The Nutrient Reference Values for Australia and New Zealand (NRVs) highlight that protein requirements increase throughout pregnancy, and emerging research suggests that active women or those carrying multiples may need even more. Getting enough high-quality protein (from foods like eggs, dairy, fish, and legumes) is also critical for healthy foetal growth and maternal health.
Perimenopause and Menopause: Protein for Muscle, Bone, and Metabolism
As oestrogen declines in midlife, women naturally lose lean muscle and become more susceptible to changes in metabolism and bone density. Protein plays a vital role in maintaining strength, supporting bone health, and reducing age-related muscle loss.
Research shows that women in perimenopause and menopause may need more protein than earlier in life, especially when paired with resistance training. Maintaining a steady intake of protein rich foods can help support healthy ageing and long term wellbeing.
Are You Getting Enough?
From what I see in clinic, many women, especially those in the preconception, perimenopause, or vegetarian space, aren’t meeting their protein needs. Breakfast often lacks enough protein, and lunch can sometimes be carb heavy and low in staying power.
A few whole food, protein rich options to include regularly:
Eggs, Greek yoghurt, cottage cheese
Tofu, tempeh, edamame, lentils, chickpeas, kidney beans
Sardines, salmon, chicken, lean beef
Nuts, seeds, and protein-enriched grains like quinoa
Whether you’re trying to conceive, managing PCOS, growing a baby, or navigating menopause, protein is one of the most powerful tools you have to support your health.
So, how much protein do you need?
While recommendations vary, research suggests that most women will need somewhere between 1.0–1.6g of protein per kilogram of body weight per day, depending on their life stage, activity levels, and health conditions.
But this range is just a starting point. Your individual needs are unique, and that’s where personalised advice matters most.
Not sure how much you need, let me help! Let’s create a personalised plan to support your hormones, health, and goals—wherever you’re at in your journey.
*Disclaimer:
This blog post provides general guidance only and is not intended to replace individualised dietary advice. Protein requirements vary based on body size, activity levels, life stage, and medical conditions. Always seek advice from an Accredited Practising Dietitian or qualified health professional before making changes to your diet.
References:
https://pubmed.ncbi.nlm.nih.gov/18226626/
https://pubmed.ncbi.nlm.nih.gov/28844822/
https://pubmed.ncbi.nlm.nih.gov/22855917/
https://www.sciencedirect.com/science/article/pii/S2161831322007712
https://pubmed.ncbi.nlm.nih.gov/25527661/
https://obgyn.onlinelibrary.wiley.com/doi/10.1111/1471-0528.17290?af=R