The #1 Nutrient Most Women Aren’t Eating Enough Of

Protein. It’s the buzzword of the moment—but for good reason.

If you’ve ever found yourself wondering what’s the deal with protein? or how much do I actually need? or even does collagen count towards my protein goal?—you’re in the right place.

Let’s break it down.

So, What Is Protein, Really?

Protein is one of the three essential macronutrients (alongside carbs and fat), and it’s your body’s go-to for building muscle, repairing tissues, supporting hormones, enzymes, and more. You can think of protein as your body’s in-house construction crew.

When you eat protein, your body breaks it down into amino acids—tiny building blocks it uses where and when needed. Whether you’re healing from a tough workout, recovering from an injury, or just living your daily life, those amino acids are doing important behind-the-scenes work.

There are 20 common amino acids, and nine of them are “essential”—meaning your body can’t make them on its own. You have to get them from food. That’s why the quality of your protein matters.

Animal vs. Plant Protein

Not all protein sources are created equal.

• Animal-based proteins (like beef, chicken, fish, eggs, and pork) are complete proteins, meaning they contain all nine essential amino acids your body needs. Plus, they’re more “bioavailable,” which is a fancy way of saying: your body can absorb and use them more easily.

• Plant-based proteins are often incomplete on their own, but you can combine different ones to get the full amino acid profile (think beans + rice, or hummus + pita). There are some plant-based complete proteins like tofu, quinoa, and edamame.

If you’re plant-based, it just takes a little extra planning.

Why Everyone’s Talking About Protein

Protein isn’t just for bodybuilders – it’s a powerhouse for anyone trying to lose fat, feel stronger, and stay full between meals.

Here’s why it matters:

• It keeps you full. Protein is the most satisfying macronutrient, meaning it helps you feel fuller longer. That means fewer cravings, less mindless snacking, and more control over your eating habits.

• It protects your muscles. When you’re in a calorie deficit, protein helps maintain muscle mass so your body burns fat—not muscle—for energy. That’s the key to getting lean, not just “losing weight.”

• It boosts your metabolism. Your body burns more calories just digesting protein compared to carbs or fat. That’s called diet-induced thermogenesis.

  
  

How Much Protein Do You Really Need?

Probably more than you think.

Current literature suggests around 2-2.35g/kg protein per day for men looking to maximize their muscular gains. For women, we are looking at around 1.75-2.05g/kg protein per day. To put this into perspective, for a 150lb woman, that would be around 119-139g protein per day. 

I typically recommend starting with a moderate amount of 1.2–1.5 grams of protein per kilogram of body weight to see real results—fat loss, strength gains, better energy, and fewer cravings.

This might sound like a lot at first—but it’s totally doable once you have a plan. I usually suggest starting with:

• ~30g protein at each meal

• 15–20g protein snack

  
  

That alone can get you to the 100–120g range without feeling like you're constantly eating. Yes, it may feel like a lot of food at first. That’s normal. Your body will adjust, and within a few weeks, you’ll start feeling more energized, more satisfied, and more in control of your nutrition.

Where Most People Get Stuck 

The biggest hurdle my clients face is not knowing where to start. You know protein matters—but what does that actually look like on your plate? How do you hit your protein goals without choking down dry chicken breast five times a day?

That’s where coaching comes in. I help you:

• Understand your personal protein needs

• Build simple, satisfying meals around protein

• Make the switch to higher-protein eating without overwhelm

  
  

If you're tired of spinning your wheels and ready to start fueling your body in a way that actually supports your goals—I’ve got you.