Protein, Women, and Our Complicated Relationship with Food
Malak Byrnes is a Women’s Strength Coach who helps overwhelmed women break out of burnout and feel strong again. Her approach blends movement, mindset, and nervous-system support to create real, lasting change.
Women have had a complicated relationship with food for as long as we can remember. We love food, yet we have been told for decades to eat less, stay small, suck in our stomachs, and chase a “flat” body at all costs. Thin was in. Then curvy. Then toned. Then abs. Then the Pilates and Barre aesthetic. The ideal keeps changing, but the pressure never leaves.
From the 60s to the 80s to now, the female body has been constantly scrutinized and reshaped by trends. Today, that pressure is amplified by social media, filters, AI-generated bodies, and endless fitness content. Women are expected to look strong, lean, youthful, and effortless, all at once.
And somewhere in all of this, our relationship with food has suffered.
Why protein matters more than ever for women
In recent years, protein has finally entered the conversation, and for good reason. Protein is no longer just for bodybuilders or men trying to bulk. It has become a foundational nutrient for women of all ages, especially women in their late 30s and 40s.
As we move through pregnancy, postpartum, perimenopause, menopause, and aging, our protein needs increase, not decrease. Research focused specifically on women shows that adequate protein intake supports muscle preservation, bone density, metabolic health, hormone balance, and mood regulation.
Protein is not a trend. It is biology. I often tell my clients, when in doubt, eat protein.
Protein, cortisol, and training stress
One of the most overlooked habits among women is training on an empty stomach, especially when it comes to strength training.
Many women lift weights, do Pilates, or attend high-intensity classes without eating beforehand, believing this helps with fat loss or “burning more.” In reality, training without fuel increases stress on the body, elevates cortisol, and can make workouts feel harder while slowing recovery.
Protein before exercise helps:
reduce the stress response to training
support muscle protein synthesis
improve strength adaptations
protect lean muscle, especially during calorie deficits
Equally important is protein after exercise. Consuming protein post-workout supports muscle repair, recovery, and adaptation. This is particularly important for women, who tend to under-eat overall and recover more slowly under high stress loads.
Training is a stressor. Protein is part of the recovery.
Protein, cortisol, and body composition
One of the most misunderstood truths about women’s health is this, eating less does not equal better results.
Most women are shocked when they begin eating properly and realize how much food, especially protein, their bodies actually need to lose fat, gain strength, and feel energized. For years, we were taught that restriction leads to results. In reality, restriction increases stress.
Protein plays a key role in regulating cortisol, our primary stress hormone. Skipping meals, especially breakfast, relying on coffee until noon, and snacking late at night are incredibly common patterns, and they are deeply counterproductive. These habits disrupt blood sugar, elevate stress hormones, and make fat loss harder, not easier.
Eating protein within the first hour of waking, and around training sessions, helps stabilize blood sugar, calm the nervous system, and support consistent energy throughout the day.
Protein is not just about muscles
Yes, protein helps build lean muscle, but its benefits go far beyond aesthetics. Protein supports:
bone density and long-term skeletal health
lean muscle mass and strength
metabolic function
hormonal balance
mood regulation and mental clarity
recovery from workouts and daily stress
As women age, maintaining muscle becomes protective. Muscle is not just about how you look. It is about resilience, independence, and longevity.
Let’s make protein practical and enjoyable
Protein does not need to be boring, restrictive, or limited to shakes and smoothies. It can be delicious, satisfying, and simple:
scrambled eggs with extra egg whites for breakfast
Greek yogurt with berries and nut butter as a snack
a salad topped with 120g of trout
120g of ground beef with a homemade dressing for lunch or dinner
Protein digests slowly, keeping you full and satisfied. Sugar, on the other hand, spikes blood sugar and leads to more cravings within the hour. One of the simplest and most effective ways to reduce sugar cravings is to eat enough protein consistently throughout the day, especially around training.
Animal or plant? Both have a place
Protein can come from animal or plant sources. Variety matters. Mixing sources supports nutrient diversity and digestion. The most important factor is consistency, finding meals you enjoy and keeping them accessible so meals are not skipped and stress does not take over.
Food should feel supportive, not stressful.
Rebuilding trust with food
For many women, healing their relationship with food starts with letting go of the “eat less” mentality and learning to nourish instead of restrict.
Protein is not about control. It is about care.
When women eat enough, especially enough protein before and after movement, their bodies respond with more energy, better moods, stronger workouts, and a sense of stability that goes far beyond the plate.
And that is where real, lasting transformation begins.
Read more from Malak Byrnes
Malak Byrnes, Online Women's Health & Fitness Coach
Malak Byrnes is a Women’s Strength & Lifestyle Coach specializing in helping overwhelmed women 35-45 rebuild their energy, their confidence, and their nervous system through simple, sustainable habits. She blends Pilates, yoga, strength training, trauma-informed coaching, and realistic nutrition to guide women back to feeling strong again inside and out.
