5 Reasons Every Woman Needs Protein

If you’re new to fitness you might wonder why women need protein. But it doesn’t matter what stage of life you’re in or what your goals are, you need protein! It provides a ton of amazing benefits for the everyday woman as well as gym rats and athletes.

Today I want to focus on these five perks that every woman can benefit from!

1. Maintain Lean Muscle Mass

lindsey holding plank

Obviously one of the first and foremost benefits of protein is that it helps you maintain your lean muscle. Don’t freak out though. Lean muscle mass is just a term for all of your muscle. You won’t get big and ripped like a man, I promise. You just don’t have the hormones to build that kind of muscle.

But, lean muscle will help you look slim, toned, and fit. Without protein, you won’t be able to build, let alone support, your lean muscle mass. There’s a saying that abs are made in the kitchen, and it’s true. Results are about 80 percent nutrition. If you want to achieve a lean look, you’re going to need to eat a lot of protein.

But it’s not just about looks. Lean muscle is precious and important for your overall health for a few different reasons. One is that lean muscle burns more energy than fat even while you’re at rest. Who can say no to a higher metabolism?!

It also means increased strength to do the things that you love to do! Whether that’s playing with your kids, rocking your Zumba class, or going on a hike: having muscle makes these things easier. And you’ll need that muscle to stay strong and healthy as you get older.

After menopause it’s hard for a lot of women to maintain muscle tissue and tone. Losing muscle often means losing mobility, becoming more inactive, living a less fulfilling life and even injury. If you’re not at that stage in your life yet, it’s still important to understand the health issues that you might face in the future. Developing lifelong habits now will go a long way.

2. Healthy Hair, Skin, and Nails

lindsey long hair

Lifeless hair, dull skin, and brittle nails are a bummer especially when you’re working so hard on sculpting the body of your dreams. If you want to get shampoo-commercial worthy hair, skin that will put your dermatologist out of business, and nails that make acrylics seems weak, then look no further than protein.

Protein is essential for healthy hair, skin, and nails because they’re MADE from protein. More specifically, they’re all made from a structural protein called keratin. Because keratin is made of protein you need to give your body the right building blocks in order to keep making it.

You’ll find plenty of keratin supplements and treatments for your hair, skin, and nails but spending money on those things seems silly when all you have to do is eat more protein to get the same effect. In fact you’ll have a better chance of the keratin making a difference when it’s built into your hair, skin, and nails through natural structures instead of trying to infuse it after the fact.

3. It’s Yummy

Lindsey cooking protein treat

I think there’s a stereotype out there that meat is for men and salads are for women. Like just because you’re a woman you can’t enjoy a big steak or a juicy burger or a perfectly grilled piece of chicken, (ok, now I’m hungry!). But that’s just silly.

Most protein rich foods are savory and not only does that make them delicious it also makes them really satisfying. When something tastes savory it is often rich with umami flavor. Umami is described as the “fifth taste” along with salty, sweet, sour, and bitter.

One study found that umami helped diners eat less and feel fuller and more satisfied. Flavor is a powerful thing and the rich taste of high protein foods has some serious benefits besides just being yummy.

But if savory flavor isn’t your thing, no worries. With delicious, sweet tooth satisfying protein supplements, like IdealLean Protein, you can still enjoy super tasty treats and get your protein too. I enjoy making my protein powder into treats and bedtime desserts. It’s a way for me to have my cake and eat it too!

If you want to take a look at some of my favorite (and most creative) protein treats, you need the 28 Fit Faves Made with Protein Recipe eBook! Buy it now and fall in love with your protein.

4. Stay Fuller, Longer


If you’re used to eating a low-protein diet then you probably find yourself feeling hungry more often than not. There’s only so much salad you can eat to fill up, and if you’re not pairing your greens with some form of protein you’re going to starting feeling snacky soon after you finish your meal.

Because protein takes longer to digest than other macronutrients you’re going to feel fuller longer. Which is one of the reasons why I recommend eating protein with every meal or snack. You don’t want to eat only to end up hungry soon after.

Don’t underestimate the importance of feeling full and satisfied. Hunger is sometimes just that annoying feeling that we can ignore or distract ourselves from. Other times hunger has the power to make us go off plan and disregard our healthy eating goals. And you definitely don’t want that.

Also it’s just not fun feeling hungry all the time. Losing weight, leaning out, and getting fit probably means that you will be hungry some of the time. But when your hunger and food becomes all you can focus on, there’s a problem. So don’t skimp on your protein!

5. Keeps Bones Strong

Lindsey box jump

Bone health is definitely a concern that most women share. Old ladies with broken hips aren’t laughable stereotypes, they’re statistics. Women are at a much greater risk, making up 75 percent of all hip fractures. Just like maintaining muscle mass might seem like a faraway concern, these are both issues that we as women should take seriously throughout our lives in order to avoid injury as we get older.

But what does protein have to do with bones? When most people think bone health they think calcium. What you didn’t know is that protein makes up roughly half of your bone volume! Forget about the meat on your bones, we’re talking about the meat in your bones.

One study took a look at the benefits of protein and calcium for your bones. There are a lot of beliefs that too much protein is bad for your bones, but when included in a balanced diet of nutrient-rich fruits and vegetables. It’s actually very beneficial.

In fact the researchers say that, “factors that affect muscle [growth], including protein intake, also affect bone mass. Changes in bone mass, muscle mass, and strength track together over the life span.” So basically strong muscles make for strong bones, and for that you need protein!

Why Women Need Protein

Every woman needs protein, no matter what stage of life you’re in or what your goals are. If you want to improve your overall health and look and feel amazing, protein is your best friend. These are just a few of the many benefits that I wanted to touch on outside of just looking good.

Even though that’s a great bonus, taking care of your body for your health is important too.

If you want to get all of these amazing benefits while enjoying a tasty treat, try the any of our amazing flavors of IdealLean Protein.

Lindsey Mathews

Lindsey Mathews

Head Trainer & Nutritionist

Lindsey Mathews is the Head Trainer and Nutritionist at IdealFit. She is a NSCA-CSCS certified personal trainer, C-ISSN certified sports nutritionist, Pn. 1 certified nutrition coach, and a nationally qualified NPC bikini competitor. Before joining IdealFit, she ran the largest boot camp program in Utah County.

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