Do You Actually Need More Protein? Here’s What No One’s Telling You

Scroll through any wellness influencer’s feed and you’ll see it: protein is everywhere. High-protein cottage cheese pasta sauce or high-protein smoothie bowl recipes, as well as a slew of perfectly packaged solutions to get extra protein in your daily diet, like protein pasta, protein coffee creamers, protein bars, and now protein popcorn—thanks to Khloe Kardashian.

You might be tempted to roll your eyes and file this away as another bro-science fad being repackaged in pink. But don’t. Because the truth is, this isn’t just hype. This is a long, overdue correction, as women’s bodies have been chronically undernourished by diet culture for decades, and protein is the quiet foundational nutrient finally getting the attention it deserves.

Protein isn’t just about gym gains or aesthetics. This is a cornerstone of female physiology, influencing everything from hormone production and ovulation to brain health, metabolism, pregnancy, and postpartum recovery. And while women were once instructed to “eat light,” the reality is that many of us are walking around deficient in a vital building block that impacts how we feel, think and function. If you’re in your childbearing years—whether you’re trying to manage your period, trying to conceive, already pregnant, or navigating the fog of postpartum life—you need more protein than you think.

Protein Fuels Fertility and Hormonal Balance

Protein isn’t only a macronutrient to look at on food packaging labels, it’s a hormonal building block. Every time your body makes estrogen, progesterone, or luteinizing hormone, it uses amino acids to do it. These amino acids also support the development of the uterine lining, help regulate insulin levels, and contribute to egg quality—all of which are critical for healthy monthly flows, as well as getting and staying pregnant.

Studies back this up. A 2008 study in Fertility and Sterility found that women who replaced just 5% of their energy intake from carbs with animal protein cut their risk of ovulation infertility by more than 50%. Meanwhile, research from The American Journal of Clinical Nutrition showed that women with PCOS (a leading cause of infertility) saw improvements in hormone profiles after they started following a higher-protein diet… especially those that focused on lean meats paired with low-glycemic carbs.

So, in practical terms? Protein helps your body ovulate regularly, supports progesterone production for a healthy luteal phase, and balances blood sugar. These elements aren’t just crucial for women trying to conceive, any woman who wants to feel her best knows that rough periods get in the way of everything. Without enough protein, your cycle suffers, and so does your fertility and vibrancy.

Here’s Why Protein Intake During Pregnancy Isn’t Optional

Anyone who knows a woman who is, or previously was, pregnant knows the age-old tale. Morning sickness (nausea which occurs during the first and early second trimesters of pregnancy, though it can also continue later on with certain conditions) can cause a gal to lose her appetite or ability to keep food down. Some women say they survived on crackers, french fries, bread and butter, or any other light carb that sat well with their stomachs. And what do all those carbs have in common? A severe lack of any reliable amount of protein to keep your body functioning.

Look, I fully sympathize with women having a rough first trimester—or those with hyperemesis gravidarum (HG) that can cause life-threatening sickness throughout their entire pregnancies—but despite the nausea, you should be trying to get protein down in any way, shape, or form you can.

Pregnancy is one of the most metabolically demanding times in a woman’s life. It’s actually unreal to know what our bodies go through when we’re carrying a child. You’re not just feeding yourself… you’re literally building an entire human being from scratch: a beating heart, a developing brain, bones, skin, organs, blood vessels, and more. That kind of biological construction project requires raw materials, and protein provides many of the essential components. Yet, most women don’t increase their protein intake enough during pregnancy, and to be honest, I’m not sure the current guidelines have fully caught up.

Inadequate protein intake during pregnancy has been associated with poor fetal growth, low birth weight, impaired brain development, and increased risk of preeclampsia for the mother.

While the standard advice suggests pregnant women should aim for about 75 grams of protein per day, newer research challenges this. A 2015 study published in The Journal of Nutrition used advanced stable isotope techniques to measure actual protein turnover in pregnant women. This is pretty notable in my eyes, as pregnant women have historically been very much understudied. Their findings? Protein requirements are significantly higher than previously thought: around 1.22 grams per kilogram of body weight in the second trimester and 1.52 grams per kilogram in the third. For a woman weighing 150 pounds, that translates to over 100 grams of protein per day by the third trimester.

Why should this matter to you, though? Inadequate protein intake during pregnancy has been associated with poor fetal growth, low birth weight, impaired brain development, and increased risk of preeclampsia for the mother. It also leaves mothers more vulnerable to anemia, fatigue, and delayed recovery. Adequate protein isn’t just nice to try to incorporate during pregnancy, it’s a biological necessity.

Postpartum, Protein is Critical for Recovery and Mood

Once baby is born, your body enters a new marathon: healing, restoring hormone balance, and, if you’re breastfeeding, producing nutrient-rich milk around the clock. Postpartum recovery isn’t only a time where a woman should rest, it’s a time where she’s rebuilding the physical infrastructure of her body after the beautifully intense demands of pregnancy and birth. What do you know? Protein is also central to that process.

Your body uses protein to repair tissue, replenish iron stores, and produce neurotransmitters that affect mood and mental health. During the postpartum time, protein also supports lactation and stabilizes energy levels, which is especially important during those early weeks of disrupted, fragmented sleeps and unpredictable hormone shifts.

A protein-rich diet during postpartum plays a significant role in healing tissue, regulating hormones, and even reducing a woman’s risk of postpartum depression. Unfortunately, new moms face enormous barriers to eating well. From a lack of time to appetite changes to simply being too exhausted to prioritize their own meals, there’s always a hurdle, and understandably so. That’s why convenient, protein-rich snacks and supplements like greek yogurt, hard-boiled eggs, protein smoothies, or protein bars can be a literal lifeline during those first months of chaos.

Let’s Bust Some Protein Myths

Let’s clear this up once and for all, and I’m sorry in advance. Collagen is not a complete protein. While collagen powders have become the beauty industry’s darling—and they do offer some skin and joint benefits—they lack tryptophan, one of the nine essential amino acids. So, without all nine of those, your body cannot use collagen powder as a one-for-one swap for whey protein powder, for instance, to fully support muscle repair, hormone production, or metabolic function.

In fact, the FDA doesn’t even recognize collagen as a complete dietary protein unless it’s paired with complementary amino acids. That means your scoop of collagen in your homemade “protein coffee” isn’t giving you the same benefits as eggs, meat, or dairy—and it definitely won’t cut it if you’re pregnant, postpartum, or trying to conceive. It’s totally fine to use collagen as a supplement for joint support or skin health, but don’t make the mistake of thinking it’s a viable primary protein source.

This next one is a bit dicey. You’ve probably seen influencers warn about artificial sweeteners like sucralose in protein powders or bars—especially during pregnancy. But let’s put the fearmongering in perspective and take a step back. Most protein supplements contain less than one gram of non-nutritive sweeteners per serving. And, research shows that at these levels, they’re not dangerous.

A comprehensive review in Advances in Nutrition found that artificial sweeteners such as sucralose, stevia, and aspartame are actually safe during pregnancy, when—caveat!—consumed within accepted daily limits. And consider this: most women hoping to use high-quality protein powders are already incredibly conscious of what they’re putting in their bodies. 

Furthermore, a bigger issue with protein powders during reproductive years is actually their levels of heavy metals, which can be mitigated by only buying thoroughly third-party tested products. What do you know, some of the best third-party tested powders (like PE Science, my current favorite) use sucralose. I’ve even asked my own doctors to vet my protein powder, and they were just elated to hear I wanted to keep up my protein intake. Though you should consult your own doctors, I can tell you mine weren’t concerned at all with the “sweetener.” That one scoop of flavored whey protein powder is a drop in the bucket compared to the real issue—potential nutrient deficiency.

The way I see it (and I’m no doctor, but a major casual nerd about nutrition) is that the bigger danger here isn’t a half gram of sucralose. The real danger is skipping meals or running on caffeine and toast while your body tries to produce breast milk or repair tissue. If an artificially sweetened protein shake helps you get the nutrition you need? Drink it. Should you replace all your food with artificially sweetened protein products? Absolutely not.

Easy Peasy Pops of Protein in Your Day

The food and beverage market is, actually, oversaturated with high protein options nowadays. We’re pretty lucky in that regard, as we’ve got more choice for convenient, healthy snacks and meal components. Recent reports say that 61% of consumers are trying to increase their protein intake, 63% want protein in their snacks, and, in January this year, “high-protein diet” Google searches hit their peak.

As a result, the protein supplements market here in America was valued at around $9.9 billion in 2024, and experts project it’ll hit $22.6 billion by 2032. Of all the nutrition “fads,” however, this one has staying power.

I can recall very clearly walking grocery store aisles with my mom when I was a kid. I’d suggest a box of cereal I wanted to get, and she’d flip the box around, point at the nutritional information, and say to me, “There’s no protein in this, you’ll just be hungry right away.” From then on, my perspective on food started to shift while I was a competitive dancer, always ravenous from hours upon hours of daily practices and years later when I got into strength and weight training at the gym.

Your body uses protein to repair tissue, replenish iron stores, and produce neurotransmitters that affect mood and mental health.

It’s so true, when I don’t eat enough protein at a meal, I can barely hold myself over until the next one—unless I was really going ham with a cheat meal full of overly satiating (and nauseating) fats. So, over the years, I’ve curated a couple of favorite high-protein meal concepts and go-to snacks to always stay satiated and strong.

First off, I try to structure each meal around a protein. I’ll use breakfast as my main example. I tend to like something sweeter and warmer, so that means making homemade protein waffles, protein pancakes, or protein oats. I build my stuff from scratch, so I can pick out my preferred protein powder (as mentioned, currently PE Science’s whey and casein blend), include real eggs (can’t skip out on all that amazing choline), and I can control the quality of the carby, fiber-y ingredients. 

But brands like Kodiak Cakes and Birch Benders also make great, quick mixes if you’re in a pinch. If you’re a yogurt bowl girlie, make sure you use greek yogurt or Skyr to add more protein to the mix. If you’re a smoothie girlie, consider adding greek yogurt for creaminess and extra protein.

When you’re thinking about lunch and dinner, consider first: what high-quality meat or dairy item is leading this meal, and then what will it pair well with? The viral ground beef and cottage cheese hot honey bowl is viral for a good reason—it not only tastes amazing, but it’s incredibly protein-packed, among other great nutrients and micronutrients.

When you’re itching for a snack, or perhaps structuring a “girl dinner” or “girl lunch” of an amalgamation of nutritious snacks for a meal, I’ve got some tried and true staples. First off, you can’t go wrong with Chomps grass-fed and finished beef or free-range turkey sticks. They’re ideal for on-the-go, and they’ve got an amazing calorie-to-protein ratio of 10 grams of protein per 100 calories for the beef variety. For turkey, it’s actually 12 grams of protein per 80 calories. 

I’ll also give a brief shoutout to some other brands I love, like Paleovalley, which is super clean and good for gut health, and Country Archer Provisions, which uses USA-raised beef. Another packaged savory snack fave in my regular rotation is Parm Crisps, which give you 13 grams of protein per 120 calories (and boast a super short ingredient list).

I don’t know about you, but I love a good sweet snack. I’ve sort of fallen head over heels for Catalina Crunch’s product lines—but especially their cereal. For one ½ cup serving, you’re looking at 11 grams of protein for 110 calories. Not only that, but their cereal is zero sugar and is high in fiber to keep your body flowing. I love it dry, if I’m going to be completely honest, but it’s also an amazing topper for a yogurt bowl.

Going high-protein isn’t just a fad for men or fit chicks, and it should never have been branded that way. For women, especially those in reproductive years, it’s the foundation of strong hormones, healthy pregnancies, and smoother recoveries. We’ve been taught to fear bulk, calories, and “eating too much,” but those fears have left too many women depleted, anxious, and undernourished.

Now, I’m not saying you need to meticulously count macros or obsessively turn every meal into a high-protein science project. I’m saying you should try to tune into what your body actually needs, and choose foods and supplements that honor that. You deserve to be nourished, not starved. And protein might just be the most underrated act of self-care you can give yourself, and another life you’re trying to support.