Coffee, popcorn, chips, candy… even Pop-Tarts. Protein has somehow found its way into almost everything we eat these days.
And like most health-related things, protein is often researched and recommended through a male lens. This begs the question: how does this protein fixation affect women? The answer, it turns out, isn’t that simple.
🧠 TL;DR — Why “more protein” isn’t always the answer for women
Protein matters, but not in isolation.
Under-fueling and chronic stress interfere with how the body uses protein.
A history of restrictive dieting and poor sleep makes it worse.
👉🏽 Want a related deep dive on how things like sleep, recovery, and metabolism interact with nutrition and stress? Here’s the bigger picture.
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Why “more protein” isn’t always better
“When women consume high levels of protein without sufficient total calories to meet daily energy needs, high-protein diets can be detrimental,” says Kezia Joy, a registered dietitian nutritionist.
This is because protein doesn’t work in isolation. It relies on adequate energy, hormonal balance, and recovery to do its job. So, when the body is under-fueled or overstressed, adding more protein doesn’t fix the problem. Instead, it can amplify it, says Emma Zheng, a certified nutritionist.
Often, I see low energy because women consume a lot of protein but not enough food. In this case, metabolic rate, leptin, and thyroid signaling can all decline, leaving the body in a survival state, Zheng says.
Protein is important, she adds, but it isn’t magic.
The hidden issue: under-fueling in disguise
One reason a protein-centric approach fails is that many women are under-eating overall.
Joy further notes that when protein becomes the primary focus, carbohydrates and fats often fall by the wayside, even though they play key roles in sleep quality, energy levels, mood, and recovery. And when total calories or carbohydrates are too low, the body mounts a stress response. This means that blood sugar regulation shifts, stress hormones like cortisol rise, and protein is more likely to be diverted toward glucose production rather than muscle repair.
Add in protein’s appetite-suppressing effect and the situation can worsen, further reducing energy intake without women realizing it.
We’re curious…
Which protein trend have you tried?
Diet culture + nervous system load
A history of restrictive dieting adds another layer for women. According to Joy, women with past constraints often adopt protein-heavy diets as another way to curb calories, unknowingly perpetuating patterns that disrupt normal muscle repair, bone health, and metabolic adaptation.
Zheng sees this frequently in her practice, too. Many women have been on these kinds of diets for years, which keeps their nervous systems on high alert, weakens digestion, and slows muscle healing, she says. “In these situations, promoting protein often suppresses appetite further and increases fatigue rather than strength.”
When stress hormones like cortisol remain elevated, muscle breakdown increases, and the body struggles to use protein for repair. More protein doesn’t help in this situation.
As both experts emphasize, a body that doesn’t feel safe or well-fed can’t build strength no matter how much protein it gets.
How to tell if your body isn’t ready for more protein
For women with a history of restriction, chronic stress, or poor sleep, Zheng recommends prioritizing “energy safety”, or letting your body return to being well-fueled, before increasing protein.
In general, she says these signals may suggest the body isn’t ready for more protein yet:
Feeling cold frequently
Low morning appetite
Digestive issues or bloating
Anxiety around eating
Poor sleep
Persistent fatigue
“These are signs the body is under stress at the level of the hypothalamus, which regulates hormones and energy balance,” Zheng says. “In these situations, I don’t push protein. So many other things are more important.”
What helps instead: a more supportive framework
In practice, muscle health depends on more than protein alone:
Adequate total calories
Carbohydrates for glycogen and sleep quality
Healthy fats for satiety and hormonal support
Stress regulation and restorative sleep
Rather than chasing specific macros, both experts suggest shifting the focus to creating the conditions that allow protein to work.
Simple calming rituals—slowing down in the evening, eating regularly, improving sleep—can help shift the nervous system out of chronic stress. This more relaxed state supports digestion and nutrient absorption, which ultimately improves protein utilization.
The takeaway: feeling persistently fatigued despite high protein intake is often a sign that the body is under stress and not using nutrients efficiently. In those moments, sleep, nourishment, and stress reduction should come first.
So yes. Protein matters for building strength. But context matters more. For longevity, nutrition isn’t about pushing harder. It’s about feeding the body well enough to respond.
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👀 In case you missed it:
Erin learns “Is Dry January Worth It?” this week with Dr. Amber Deckard.
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The information provided about wellness and health is for general informational and educational purposes only. We are not licensed medical professionals, and the content here should not be considered medical advice. Talk to a doctor before trying any of these suggestions.
