Protein is one of the most important nutrients for energy, muscle health, metabolism, and overall wellbeing. Yet many women - especially during busy midlife years - may not be getting enough.

While protein is often associated with athletes or bodybuilders, the truth is that protein plays a critical role in everyday health, from supporting hormones and stabilising blood sugar to maintaining muscle and reducing cravings.

For women in their 30s, 40s and beyond, adequate protein intake becomes even more important. During perimenopause and menopause, hormonal changes can influence muscle mass, metabolism, appetite regulation and energy levels. Without enough protein, it can become harder to maintain strength, energy and a healthy weight.

The challenge is that low protein intake doesn’t always show up in obvious ways. Instead, the signs can be subtle and easily mistaken for stress, ageing or a busy lifestyle.

If you’ve been feeling a little “off” lately, these signs could be worth paying attention to.

And if you join the Zing Wellbeing app you will get access to over 1500 high protein recipes, customisabe meal plans designed to have you in your best health possible

1. You feel hungry soon after eating

One of the most common signs of low protein intake is feeling hungry again soon after meals.

Protein is the most satiating macronutrient. It helps slow digestion and stabilise blood sugar, which keeps you fuller for longer.

When meals are low in protein and higher in refined carbohydrates, energy spikes and crashes can occur, leading to:

• Constant snacking
• Sugar cravings
• Feeling unsatisfied after meals

Adding more protein can help keep hunger and cravings under control throughout the day.

2. You experience afternoon energy crashes

If your energy levels dip significantly in the afternoon, your meals may be missing enough protein.

Protein helps regulate blood sugar and provides a more sustained source of energy compared to quick-digesting carbohydrates.

Without enough protein, you may experience:

• Afternoon fatigue
• Difficulty concentrating
• Reaching for caffeine or sugary snacks

Balancing meals with protein can help maintain steady energy throughout the day.

3. Your hair feels thinner or more fragile

Hair is largely made of a protein called keratin, so protein intake plays a role in hair strength and growth.

When dietary protein is too low, the body prioritises essential functions first. Hair growth can slow down, which may lead to:

• Thinning hair
• Increased hair shedding
• Hair that feels weaker or brittle

While many factors influence hair health, adequate protein intake is an important foundation.

4. You’re losing muscle or strength

Muscle mass naturally declines with age, particularly from the mid-30s onwards. This process, known as sarcopenia, can accelerate when protein intake is too low.

Signs may include:

• Feeling weaker during workouts
• Difficulty building muscle
• Reduced strength or endurance

Maintaining adequate protein intake helps support muscle maintenance, strength and metabolism.

5. You Feel Constantly Tired

Protein is essential for producing enzymes, hormones and neurotransmitters that support energy production.

Low protein intake may contribute to:

• Persistent fatigue
• Low motivation
• Feeling drained even after a good night’s sleep

Increasing protein intake can help support more stable energy levels throughout the day.

6. Your immune system feels weaker

Protein supports immune function because antibodies and immune cells rely on amino acids to function properly.

If protein intake is insufficient, you may notice:

• Getting sick more often
• Slower recovery from illness
• Reduced resilience during periods of stress

Supporting your immune system with adequate protein and nutrients can make a significant difference to overall wellbeing.

7. You struggle with cravings

Protein plays an important role in regulating hunger hormones such as ghrelin and peptide YY, which influence appetite and satiety.

Low protein intake can lead to:

• Strong sugar cravings
• Late-night snacking
• Difficulty feeling satisfied after meals

Eating enough protein helps regulate appetite signals and can reduce cravings over time.

8. You feel bloated after carbohydrate-heavy Meals

Meals that are heavily focused on carbohydrates without adequate protein can cause rapid blood sugar fluctuations.

This may lead to:

• Post-meal bloating
• Energy crashes
• Feeling sluggish after eating

Balancing meals with protein helps stabilise digestion and blood sugar.

9. Your metabolism feels slower

Protein has a higher thermic effect of food compared to fats and carbohydrates. This means the body uses more energy to digest it.

If protein intake is low, metabolism may feel slower, and it may be easier to gain weight over time.

Adequate protein intake can help support:

• Metabolic health
• Muscle maintenance
• Healthy body composition

How Much Protein Do Women Actually Need?

Protein needs vary depending on age, activity levels and health goals.

Many experts suggest that women benefit from around 1.2–1.6 grams of protein per kilogram of body weight per day, particularly during midlife.

For example:

• A woman weighing 65kg may benefit from around 78–104g of protein daily.

Spreading protein intake across meals can help maximise its benefits.

Easy ways to boost your protein intake

Increasing protein doesn’t need to be complicated. Small changes can make a big difference.

Start Your Day with Protein

Many breakfasts are low in protein. Adding protein early in the day can support energy and appetite control.

Examples include:

• Eggs with vegetables
• Greek yoghurt with berries and nuts
• A protein smoothie

Add Protein to Every Meal

Aim to include a protein source with each meal.

Good options include:

• Eggs
• Chicken or turkey
• Fish
• Tofu or tempeh
• Greek yoghurt
• Legumes such as lentils and chickpeas

Use a High-Quality Protein Powder

Protein powders can be a convenient way to increase intake, particularly for busy days.

Zing Wellbeing Organic Protein is designed to support women’s health with high-quality ingredients and a balanced blend of protein sources. You can shop it here

It can easily be added to:

• Smoothies
• Overnight oats
• Yoghurt bowls
• Healthy baking

Try a Nutrient-Dense Wellness Smoothie

A quick smoothie can deliver a significant protein boost while also supporting gut health and energy.

The Zing Wellbeing Wellness Smoothie combines high-quality protein with nutrient-dense ingredients to create a balanced meal or snack option. You can shop it here

It’s ideal for:

• Busy mornings
• Post-workout recovery
• Afternoon energy support

The bottom line

Protein plays a vital role in many areas of health, including muscle maintenance, metabolism, hormone balance, energy levels and immune function.

Because the signs of low protein intake can be subtle, many women don’t realise they may not be getting enough.

If you’ve been experiencing symptoms like fatigue, cravings, muscle loss or constant hunger, it may be worth reviewing how much protein you’re consuming each day.

By making small adjustments - such as adding protein to meals, choosing high-quality sources, and incorporating convenient options like smoothies - it becomes much easier to meet your daily needs and support long-term health.