683. How Much Protein You Actually Need (& My Current Routine)

The Female Health Solution Podcast

Ahhh the high protein craze - How much protein do women really need every day?

Let’s talk about it! Plus, I’ll share my own protein routine and how I manage to consistently meet my protein goals (even with a busy life).

Here’s the truth: as women, especially during hormonal transitions like pregnancy, menopause, or high-stress periods, we need MORE protein to thrive.

A common starting point is to aim for 1 gram of protein per pound of *ideal* body weight, but this still might need some tweaks. Your needs may be higher if you’re:

• Highly active or strength training

• Going through menopause (more on this in a bit)

• Recovering from illness or high stress

Example: If you’re 5’2” and 120 pounds (or that’s your goal), 100–120 grams of protein per day is a good range. For women in menopause, your baseline may increase—what worked pre-menopause might not cut it anymore.

My Daily Protein Routine

I’m 6’2”, moderately active, and aiming to build muscle. Here’s what my day looks like to hit my goal of 170 grams of protein: (My range is anywhere from 170-190 grams)

1. Breakfast:

   • Four eggs cooked in butter or avocado oil

   • Toast with peanut butter & hemp seeds

   • ~30 grams of protein

2. Mid-Morning Snack:

   • Protein shake with 24 grams of protein

   • Grass-fed collagen (adds 14 grams)

   • ~40 grams total

3. Lunch:

   • A can of tuna

   • Side salad or veggies with cottage cheese

   • ~40 grams

4. Snack Options:

   • Greek yogurt with berries and honey (18–24 grams per serving)

   • A plant-based protein bar (20 grams)

5. Dinner:

   • Lean protein like venison, chicken, or fish

   • Veggies and a side (e.g., sweet potatoes)

   • ~40 grams

During menopause, your body requires more protein to maintain muscle mass, bone health, and metabolism. For instance, if you previously thrived on 100 grams daily, your new baseline might be 120 grams. Don’t skimp here!

Let’s boost it!

• Protein pace: Eat protein every 2–3 hours.

• Use shakes or bars to fill gaps when cooking isn’t an option.

• Prep protein-rich foods like hard-boiled eggs, Greek yogurt, or cottage cheese.

It doesn’t have to be overwhelming - start by increasing your protein intake at one meal or snack each day and watch how your energy and strength improve.

Let's connect!

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