As the new year begins, many women find themselves rethinking their routines and setting intentions around health and wellness. Protein often comes up in those conversations, but between trendy protein-added products, conflicting advice online, and busy daily schedules, it can be difficult to understand how much protein we actually need and how to incorporate it in a way that feels realistic and sustainable.
To help cut through the noise and learn more about the importance of protein for women, we spoke with registered dietitian Abby Langer about why protein is essential for women, the most common misconceptions she sees, and how small, practical changes can make a meaningful difference over time.
A lot of women underestimate how much protein they need. Can you explain why protein is so essential for women, how much we need, and what happens when we consistently don’t get enough of it in our diet?
Protein is essential for so many of our processes outside of building and maintaining muscle. It’s a building block for immunoglobulins and hormones, maintaining fluid balance, and providing structure to our body. Protein at our meals helps us feel full, too. As we age, we naturally lose muscle mass. To prevent sarcopenia – which is loss of muscle mass, strength, and function – we need to ensure that we consume adequate protein. Most healthy people need between 1.4 and 1.6 grams of protein per kilogram of body weight.
There’s so much conflicting information online about protein, from how much to eat to what types are “best.” What are some of the biggest myths you see, and how can women cut through the noise?
One of the most common myths I see about protein is that it makes everything ‘healthier.’ We do NOT need protein added to candies, chocolate bars, popcorn, and even water. Protein-added snack foods aren’t healthier than their regular counterparts – it’s all a marketing spin.
Many women struggle to hit their protein goals because they’re busy, not hungry in the morning, or unsure how to build balanced meals. What are a few simple, realistic ways to increase protein intake without overhauling your entire diet?
Build your meals and snacks around a high-quality protein source. For meals, choose chicken, beef, fish, beans, lentils, tofu, eggs, Greek yogurt, or ricotta, then add plants, some starch, and healthy fats to round it out. For snacks, something like a Mighty Protein chicken stick is perfect! With 12g of protein and no added sugars, it’s a healthy, satiating protein source. Add a piece of fruit to it, or eat it on its own.
When it comes to protein sources, what should women look for? Are there specific nutrients, ingredients, or red flags you recommend keeping an eye on?
Definitely added sugars. So many protein-added foods like protein candies, sodas, and snack foods have very little nutritional value, even if they’re high in protein.
How do products like Mighty Protein fit into a woman’s everyday routine, and what makes them a practical option for hitting protein goals consistently?
I love how Mighty Protein has no added sugar, and their 12g of high-quality protein is the perfect amount for a snack. One of the things I love most about Mighty Protein sticks is that they’re shelf-stable. Aside from protein bars, there are very few shelf-stable quality protein sources that are nutritious. I keep Mighty Protein sticks in my car, my bag, and my pantry.
There is so much pressure to set nutrition based New Year’s resolutions. For someone who wants to start being more intentional about their diet, what’s one small, sustainable change they can make today that will have the biggest impact over time?
Focus on the nutrition basics! No supplement or fad diet is going to make you healthier, especially if you don’t have the basics down. Eat lots of plants, choose high-quality protein sources and healthy fats, limit added sugars, restaurant food, and alcohol. There’s no magic bullet with nutrition, but for 2026, let’s stop majoring in the minors.
