WTF is
Protein?

If you've ever thought protein was just something bodybuilders care about — this is for you. Because that's probably the biggest lie the fitness industry ever told, and it's kept a lot of women from something that would genuinely make them feel so much better.

Protein isn't a gym thing. It's a human thing. And by the end of this, you'll actually understand what it does, why you probably need more of it, and how to get there without turning your life upside down.

So WTF is protein actually doing in your body?

Protein is one of three macronutrients — the big three that your body runs on alongside carbohydrates and fat. But while carbs and fat are primarily used for energy, protein has a different job: it builds and repairs things.

Every single cell in your body contains protein. Your muscles, yes — but also your skin, hair, nails, organs, immune system, hormones, and enzymes. All of it is made from or depends on protein to function properly.

When you eat protein, your body breaks it down into amino acids — think of these as individual Lego bricks. Your body then uses those bricks to repair damaged tissue, build new cells, make hormones like oestrogen and insulin, support your immune system, and keep your metabolism ticking.

The myth we need to kill right now

Protein is only for people who lift weights.

No. Absolutely not. Here's where this came from — the fitness industry, historically aimed at men who want to get bigger, made protein synonymous with muscle building. Protein shakes with pictures of abs on them. Gym culture that screamed "this is not for you" to most women. So women avoided it. Which meant missing out on something their body genuinely needed.

But here's the truth: your body needs protein whether you go to the gym or not. Whether you want to build muscle or not. Whether you've ever touched a dumbbell in your life or not.

What happens when you don't eat enough?

Your body still needs protein. So it finds it somewhere else — usually your own muscle tissue. Your body will actually break down muscle to get the amino acids it needs. This is called muscle catabolism, and over time it leads to:

Lower energy levels. Slower metabolism. Feeling weaker and more tired than you should. Slower recovery when you're ill or injured. Poorer skin, hair and nail health.

None of that is about aesthetics. All of it is about feeling well.

How much do you actually need?

The current UK Reference Nutrient Intake (RNI) is 0.75g of protein per kg of body weight per day. But research increasingly suggests this is the bare minimum — not the optimal amount. Most nutrition scientists now recommend 1.2–1.6g per kg of body weight for most active women, with some evidence suggesting even higher intakes can be beneficial.

What does it actually look like on a plate?

Here are some easy protein sources and roughly how much they contain. You don't need to weigh everything — just knowing where protein lives in food is genuinely enough to start making progress.

Food	Amount	Protein
2 eggs	2 medium	~12g
Chicken breast	1 breast (~150g)	~35g
Tinned tuna	1 tin (145g drained)	~25g
Greek yoghurt	200g	~20g
Cottage cheese	100g	~11g
Edamame	Handful (~80g)	~9g
Tofu (firm)	100g	~8g
Cheddar cheese	30g	~8g
Lentils (cooked)	100g	~9g
Salmon fillet	1 fillet (~150g)	~30g

Do you need a protein shake?

No. You really don't. Protein shakes are a convenient way to top up your intake if you're struggling to hit your target through food — but they are not magic, not superior to real food, and absolutely not necessary.

If you like them, great. If you don't, don't worry about it. Food first, always. A chicken breast and some Greek yoghurt will do everything a shake does and taste significantly better.

The one thing to take away

Protein is not a gym supplement. It's not about getting bulky. It's not just for people who work out. It's something every woman needs, most women aren't getting enough of, and your body will genuinely thank you for prioritising.

Start simple. Add an egg to your breakfast. Chuck some Greek yoghurt in your lunch. Have some chicken, fish, lentils or tofu at dinner. You don't need to overhaul everything — just start noticing where protein is, and where it's missing.