Do Women Need Protein | Benefits & Myths | An Infographic


The Power of Protein For Women


Stereotypes are the norm when it comes to protein intake and diets, especially when it comes to women and their fitness goals. Although increasingly more people are becoming aware of the benefits of protein – for everyone – some still visualise protein to be in relation to pumped-men, consuming protein shakes to create pumped-up muscle-clad figures!

… And the truth?

Protein promotes strength and it should be associated with lean muscle gains – the secret ingredient to the toned physique many women aspire to have.

Let’s take a closer look at the power of protein and the benefits it provides!


6 Health Benefits of Protein


  • For Strength

Protein contributes to the maintenance and growth of muscle mass.


  • For Focus

Approximately 18-20% of our bodies is protein which forms our skin, muscles and connective tissue. By consuming protein, you are actively providing your body with the building blocks it requires to grow and maintain normal body function.


  • For Stamina

Protein takes longer to digest than fats or carbohydrates, keeping you going for longer.


  • For Function

Our bodies don’t contain specialised cells to store protein like we can with fat and carbohydrates, so to continue to have a balanced diet and function properly we need to eat protein on a regular basis.


  • For Satisfaction

High protein foods slow the movement of food through the digestive system, helping to make you feel fuller for longer.


  • For Performance

There are 9 amino acids that are deemed essential as your body needs them but cannot produce them itself. These amino acids are acquired through the protein in your diet.


The Protein Myths


Myth #1:     Eating protein makes you put on mass

Most active men struggle to put on significant amounts of muscle. Women have different levels of hormones than men, in particular levels of testosterone. This means women typically don’t build muscle at the same rate.

Myth #2:     It is difficult or expensive to get enough protein

Consuming enough protein at every meal is key for a balanced diet. Inexpensive sources of protein include eggs, tuna and protein powder. You can discover and compare some plant and animal based high-protein food sources below.


Sources of Protein


Animal Based Protein


100g Sirloin Steak=20g                      1 Egg=7g                                         100g Cod Fillet=16g

100g Chicken Leg=25g                           100g Greek Yoghurt=10g                   100ml of Milk= g


Plant Based Protein


100g Uncooked Lentil = 25g                                          100g Almonds = 21g

100g Quinoa = 14g                                                            100g Chickpeas = 8g


Protein Supplements


Myprotein Cookie = 38g                                               100g Myprotein Peanut Butter = 30g

25g Myprotein Vegan Blend = 20g                       25g Myprotein Whey Protein Powder = 21g



How Much Protein Do I Need?


  • Not Very Active = 0.8g per Kg
  • Active/Pregnant = 1.3g per Kg
  • Extremely Active = 1.8g per Kg

Did you know the average recommended protein intake is 46g per day for sedentary women? Active Women will require even more.


Whether you are active woman or just need to increase your daily protein intake, check out our range of Protein Products and Protein Snacks. We even have a range dedicated to women with some brand new products created with women in mind.

Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you’re concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.



Writer and expert

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