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Nutrition Science
Protein for Women: How Much Do You Really Need?
Protein is the nutrient women most often under-eat — and the one with the clearest effect on body composition, recovery, satiety and healthy ageing.
Dr. Sarah Mitchell, PhD
Sports Nutrition Researcher · 5 min read
The numbers that matter
For active women, 1.4–2.0 g of protein per kilogram of bodyweight per day covers almost every goal, from fat loss to strength gain.
Spreading it across 3–4 meals of 25–40 g each stimulates muscle protein synthesis more effectively than one large evening serving.
Whey isolate versus whole food
Food first, always. A quality whey isolate simply makes hitting the target realistic on busy days, with minimal lactose and sugar.
Key takeaways
- Aim for 1.4–2.0 g/kg bodyweight daily
- Spread intake across 3–4 servings
- Protein powder is a convenience tool, not a replacement for meals
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