7 Protein Myths Women Need to Know About

People have a lot to say about how protein affects women — the only problem is, much of it isn’t true.

Contrary to popular opinion, too much of it won’t build Arnold-size biceps, just as eating chocolate chip protein cookies won’t be enough to help you slim down. And while you probably don’t need to eat it in pasta, cereal, and ice cream, there’s a chance you should be getting more of it — particularly if you’re pregnant or lactating or entering perimenopause.

The truth is, a woman’s protein needs can vary depending on her age, activity level, health status, and life stage. Once you know what your personal needs are, you’ll feel more confident about what you’re eating — and may even have a whole new appreciation for protein.

1. Myth: It’s Hard to Consume Enough Protein

Know, too, that you may need more protein at certain times than others. For example, “a person healing from an injury, during high fever, recovering from illness, or any other circumstance that requires the body to use energy will need higher protein intake,” says Sibylle Kranz, PhD, RDN, the director of the diet and nutrition laboratory at the University of Virginia in Charlottesville and a spokesperson for the Obesity Society.

2. Myth: Protein Only Matters if You’re Trying to Build Muscle

“Protein does not ‘bulk up’ muscle mass — it simply maintains, repairs, and preserves it,” says Rust. “Specific resistance exercises like lifting heavy weights can add muscle mass (or bulk), but even that is partly based on genetics.”

Beyond its role supporting healthy muscle tissue, protein also supports women’s bone health, immune function, satiety, and healthy aging, she says.

3. Myth: Protein Is More Important for Younger, Active Women

“Many women, especially older adults, may actually underconsume protein,” says Rust. “For older women, about 20 to 25 g of protein per meal or snack is generally going to be enough.”

4. Myth: Plant Protein Isn’t as Good as Animal Protein

Ultimately, eating plant-only or animal-based proteins is an individual decision, says Kranz. Just know that, while consuming plant-based proteins can be a good source of nutrition, it’s important to get a variety of essential amino acids — think, legumes and grains; legumes and nuts or seeds; as well as rice and beans, she says.

5. Myth: A High-Protein Diet Can Damage the Kidneys

6. Myth: It’s Okay That I’m Not Eating as Much Protein if I’m Taking a GLP-1

Even though you may be eating less overall — GLP-1 medications such as Ozempic, Wegovy, and Rybelsus work in part by reducing appetite, slowing digestion, and helping you feel full sooner — you may need to ramp up your protein intake, depending on your calorie goals.

“A lot of [people on GLP-1s] are losing large amounts of muscle mass,” says Kranz. Along with eating more protein, you should also try to increase your exercise levels to preserve muscle mass, she adds.

7. Myth: You Should Avoid Protein Powder

Plus, “Protein powders can be a good supplement for women who do not meet their protein intake needs with their diet,” says Kranz.

That said, you don’t want to fill up on protein shakes while skimping on well-rounded meals. “Protein powders can fill a gap, but it is not recommended to focus on supplements,” says Kranz. “The beauty of getting protein from the diet is that by consuming food, the individual is also consuming other nutrients.”

If you do consume protein powder, choose products with simple ingredient lists and testing by a third-party such as NSF.org, ConsumerLab, and USP.

The Takeaway

• Contrary to popular belief, too much protein won’t make women bulk up — nor do women need to avoid protein shakes and plant protein whenever possible.
• Women’s protein needs can change as they age. Older women, especially, may not be getting enough.
• Protein does far more than boost muscle growth — it also plays an important role in bone health.