Why Are Women Chronically Under-Eating Protein - and How Much Do You Actually Need?

Stacy Sims argues that the conventional protein recommendations are far too low for women, particularly given the societal conditioning to undereat. The range of 1.8–2.3 g/kg is based on research supporting muscle protein synthesis and body composition in active females. She emphasizes that this is not an excessive amount but a necessary baseline to overcome deficits. The conversion to pounds (1–1.2 g/lb) makes it approachable for a non-metric audience. This target is then broken down into meal-specific doses which she spells out separately.

Sims explains that modern protein research supports the idea that protein intake is not just about total grams but also about distribution. A bolus of 35–45 g of protein (containing about 2.5–3 g of leucine) is needed to maximally stimulate muscle protein synthesis in most women. Spreading this across meals prevents long periods of catabolism. She ties this directly to the anabolic resistance of aging—older muscle needs a higher per-meal threshold. The snack guidance ensures that gaps between meals aren't too long, maintaining a positive net protein balance.

Sims highlights that during periods of high training load, protein timing around exercise becomes critical to support recovery and performance. The pre-training protein (10–15 g) helps elevate blood amino acid levels, reducing muscle protein breakdown during the session. The post-training dose (35–40 g) then provides the building blocks for repair and supercompensation. This protocol works in tandem with carbohydrate intake, as she stresses the need for carbs alongside protein to enhance uptake and glycogen replenishment.

Sims directly addresses the vegan protein challenge, acknowledging that it's harder but entirely feasible. She notes that the difficulty stems from the satiating fiber in plant foods, which makes people feel full before they've consumed enough protein. Her solution is to eat more—not just a little more but a significant increase in meal volume. She lists underappreciated high-protein plants and describes her own approach of mixing many different items to accumulate 35–40 g per meal. She also dispels the notion that vegans can get enough protein on a low-calorie diet, stating that active vegan women typically need over 2,000 calories a day to fuel training and recovery; those who stay at lower intakes see minimal physiological change because they fail to meet protein and energy needs.

Sims shares her personal travel hack, describing the difficulty of maintaining a vegan diet when crossing borders and dealing with limited food options. She blends hemp and brown rice protein to create a complete amino acid profile that is portable and easy to mix. She notes that she prefers not to use whey protein but will if no suitable plant option is available, showing a pragmatic approach to consistent protein intake. This protocol is a practical adaptation of her broader volume-eating strategy for when whole foods aren't accessible.

Stacy Sims explains that women are taught to be afraid of feeling full and eating enough, and because protein is satiating, this cultural conditioning causes them to under-consume it. She points out that this fear is deeply ingrained and that overcoming it is essential for body composition and performance. Additionally, women are often encouraged to fear carbohydrates, but Sims emphasizes that carbohydrate and protein must be consumed together to build lean mass. The combination of under-eating protein and avoiding carbs results in a suboptimal metabolic environment, especially for active women.

Sims explains that aging women develop anabolic resistance, meaning their muscles become less responsive to the anabolic signals from both food and exercise. To compensate, protein must be consumed in larger amounts and spaced throughout the day to repeatedly trigger muscle protein synthesis. This is why she advocates not only a higher total daily intake but also 35–45 g of protein at each main meal and snacks of 15–20 g. Without this adjustment, older women are at greater risk of sarcopenia and metabolic decline. She frames this as a necessary physiological countermeasure, not merely a performance optimization.

Sims states that women have been taught to be afraid of carbohydrate, but the biological reality is that insulin from carbohydrates is an anabolic hormone that helps drive amino acids into muscle tissue. Without adequate carbohydrate, the protein consumed is not optimally utilized for lean mass repair and growth. She does not advocate unlimited carbs but emphasizes that pairing them with protein at meals and around training is essential. This is part of her broader message that women need to eat more, not less, to achieve body composition and performance goals.

Sims argues that the primary barrier for vegans is not the lack of protein-rich plants but the satiating high-fiber nature of those foods, which limits intake if one is accustomed to smaller meals. She says the solution is to simply eat more overall volume—more meals, larger portions—to accumulate enough protein. She lists accessible foods like green peas, edamame, quinoa, black rice, and tempeh as examples that add up to significant protein when eaten in larger quantities. She notes that this approach becomes easier once women get over the fear of eating enough calories and volume. For active vegan women, this often means eating in excess of 2,000 calories a day to support training and recovery, whereas lower calorie intakes lead to a static, non-adapting body.