🍳The power of protein and why women in particular need more than they think🪺
In a world where diet can be characterized by fears of eating wrong, too much and/or quick fixes, the building blocks of the body are often forgotten. Protein, this nutrient that builds our muscles, strengthens our immune system and regulates important functions in the body, deserves more attention. And perhaps more than ever during Easter, when we are inundated with eggs, one of nature's most complete sources of protein.
But why is protein so important, especially for women who exercise? And why are eggs one of the best things you can put on your plate not just during Easter, but all year round?
What is protein and what does it do in the body?
Protein is made up of amino acids, which are the body's own building blocks. We need them to build
• Muscles
• Skin, hair and nails
• Enzymes and hormones
• Function of the immune system
• Repair and recovery after exercise or illness
Unlike carbohydrates and fat, which the body can store, we don't have a "protein store." This means we need to get protein from our diet every day. And for women, especially those who exercise, live stressful lives, or are going through hormonal phases like menstruation, pregnancy, or menopause, the need may be higher than many people think.
Women and protein
There is a persistent myth that women don't need as much protein, but that image is outdated. The truth is that many women, especially active women, often get too little protein.
🥚Women generally have less muscle mass than men, which makes every gram of protein matter more.
🥚Many women combine exercise with a calorie deficit, which puts the body at risk of breaking down muscle instead of building it.
🥚During the menstrual cycle, especially in the luteal phase (the week before menstruation), the body's need for recovery and protein increases.
🥚During menopause, natural changes occur in hormones that affect muscle mass and metabolism, making protein even more important.
The RDI (recommended daily intake) for a woman is around 0.8 grams of protein per kilogram of body weight, but studies show that women who exercise should aim for at least 1.2–1.6 grams per kilogram of body weight – and sometimes more.
Training, recovery and the importance of protein
When we exercise, whether it's strength training, running or group training, small micro-damages occur in the muscles. It is only during rest, together with the right nutrition, that the body builds itself stronger. Here protein plays a crucial role.
For women who exercise regularly, a protein intake that is too low can lead to, for example:
• Poorer recovery
• Decreased muscle mass
• Hormonal imbalance
• Increased risk of overtraining and exhaustion
• Increased hunger and cravings for sweets
By ensuring a consistent protein intake throughout the day, such as 20–30 grams, you can improve both your training results and your overall well-being.
Eggs are a superfood
Eggs contain all nine essential amino acids, making them a complete protein. A medium-sized egg contains about 7 grams of protein and also contains
🍳 Vitamin D (important for bones, immune system and hormonal balance)
🍳 Vitamin B12 (essential for blood and nervous system)
🍳 Choline (important for the brain and cell membranes)
🍳 Lutein and zeaxanthin (antioxidants for the eyes)
🍳 Healthy fats and a variety of micronutrients
Although eggs have long been questioned due to their cholesterol content, modern studies show that eggs do not raise harmful cholesterol in healthy individuals. On the contrary, eggs seem to contribute to better lipid values and increased satiety.
Easter is a time to celebrate with eggs (and protein)
During Easter, Swedes eat approximately 2,000 tons of eggs. Eggs were previously a luxury item, and Easter fasting traditions were often followed by a festive meal with eggs in focus.
But today, eggs have become one of the most accessible, affordable, and nutrient-dense sources of protein you can find, perfect for women and men who want to eat nutritiously without the hassle. And you don't have to overanalyze: boiled, fried, poached, or scrambled, eggs are an easy way to boost the nutritional value of any meal.
Protein myths that should be debunked
1. “More protein doesn’t make you stronger.”
– Wrong. Without enough protein, the body cannot build muscle, no matter how hard you train.
2. “Protein is only for bodybuilders.”
– Wrong. Protein is essential for everyone – regardless of training level.
3. “Eggs raise cholesterol and are unhealthy.”
– Wrong. New research shows that eggs actually improve good cholesterol and contribute to increased satiety and better metabolic health.
Tips for increasing protein intake
Start your day with protein: e.g. eggs, Greek yogurt or protein-rich smoothies. Pair each meal with a protein source such as fish, chicken, tofu, beans or eggs! Add protein-rich snacks such as boiled eggs, cottage cheese, protein bars or nuts.
Eat enough after exercise, about 20–30 g of protein within 1–2 hours after your workout. If you know you have an active day, make sure you bring protein-rich snacks.
Protein is not just a building block. It is a signal to the body
For women, protein is not only important for strength and muscle mass, it is also a signal to the body that it is safe and has access to resources. In times of stress, exercise and hormonal changes, it is a way to support the body from the inside.
So let the egg not only be a symbol of life, but an actual addition to your health! 🐣
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Sources
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The RDI for protein is 0.8 g/kg body weight, but for active women, 1.2–2.0 g/kg is recommended:
pressbooks.calstate.edu – Estimating Protein Needs -
During the luteal phase, women's protein needs increase:
PMC - Nutritional Considerations for Female Athletes -
After menopause, protein intake often decreases and the need for protein increases to counteract muscle loss:
MDPI – Protein Intake in Older Women -
Eggs contain all nine essential amino acids as well as important vitamins such as D, B12 and choline:
Healthline – Benefits of Eggs -
Studies show that eggs do not raise harmful cholesterol in healthy individuals:
Harvard Health – Are Eggs Risky for Heart Health? -
For best results, protein intake should be spread evenly throughout the day (20–30 g per meal):
Examine – Guide to Protein Intake
