Protein is an essential macronutrient that plays many important roles in the body. Getting enough protein is crucial for growth, development, and health, especially for girls and women. Protein helps build and maintain muscle mass, supports bone health, aids weight management, and provides energy. However, how much protein a girl needs can vary based on age, size, activity level and health goals.
What are the benefits of protein for girls and women?
Here are some of the top benefits of getting adequate protein:
- Builds and repairs muscles and tissues
- Supports healthy growth and development
- Maintains bone density and strength
- Boosts metabolism and aids weight management
- Keeps energy levels stable
- Supports immune function
- Helps balance hormones
Protein is involved in practically every bodily process and function. Consuming high-quality protein sources regularly is vital for girls and women of all ages.
How much protein do girls need each day?
The recommended daily intake of protein for girls depends on their age and activity level:
| Age | Sedentary | Moderately Active | Active |
|---|---|---|---|
| 4-8 years | 19 g | 19-25 g | 25 g |
| 9-13 years | 34 g | 34-40 g | 40 g |
| 14-18 years | 46 g | 46-52 g | 52 g |
- Sedentary: little to no exercise
- Moderately Active: light exercise 1-3 days/week
- Active: moderate to intense exercise 6-7 days/week
The recommended amounts are based on weight, so a smaller, less active girl would need less than a bigger, more active girl of the same age.
How much protein do teen girls need?
Teen girls aged 14-18 years old need around 46-52 grams of protein daily. Here are some key reasons why adequate protein is crucial for teens:
- Supports pubertal growth and development
- Builds lean muscle mass
- Maintains bone strength
- Keeps energy and mood stable
- Reduces risk of nutritional deficiencies
- Promotes satiety and healthy body composition
During puberty, protein needs increase because growth and development accelerates. Getting enough high-quality protein helps teen girls as their bodies experience many changes during this time.
Do active girls need more protein?
Yes, active girls who engage in regular physical activity and sports do need to eat more protein than sedentary girls of the same age. Here’s how much more protein active girls need:
- 4-8 years: +6g more protein daily (25g total)
- 9-13 years: +6-12g more protein daily (40-46g total)
- 14-18 years: +6-16g more protein daily (52-62g total)
Protein helps repair the microscopic muscle tears that occur during exercise. More activity means more protein is needed. Getting adequate protein helps active girls:
- Build lean muscle and strength
- Improve athletic performance
- Recover from workouts faster
- Meet higher calorie needs healthfully
Without enough protein, active girls can experience low energy, hunger, muscle loss, brittle bones, injuries and slow recovery.
When should girls eat more protein?
Here are some key times when it is especially important for girls to boost their protein intakes:
- During growth spurts
- When beginning a new sport or exercise program
- After an intense workout
- If injured or recovering from illness
- When restricting calories for weight loss
- If a vegetarian or vegan
- During pregnancy and breastfeeding
Eating sufficient protein daily provides a baseline, but it’s wise to increase protein intake during periods of rapid growth, increased activity, recovery, weight loss, or inadequate calorie intakes.
Good protein sources for girls
To meet daily protein needs, girls should aim to eat a variety of lean, nutritious protein foods. Here are some excellent high protein options:
- Chicken and turkey
- Fish and seafood
- Eggs
- Lean red meat
- Cottage cheese and Greek yogurt
- Beans, lentils, edamame
- Tofu and tempeh
- Nuts, seeds, nut butters
- Milk, cheese, yogurt
- Protein powders (whey, pea, etc)
These provide high-quality complete proteins with all the essential amino acids growing girls need. Mix up the protein foods and aim for 3-4 servings spread throughout the day.
How much protein per meal?
At each meal, girls should aim for a palm-sized portion of protein. Here are protein portions sizes to target:
- Breakfast: 15-20g protein
- Lunch: 15-20g protein
- Dinner: 25-30g protein
- Snacks: 5-10g protein
Spreading protein evenly throughout the day optimizes muscle protein synthesis and growth. Eating protein at each meal also helps satisfy appetite and prevent overeating.
Protein-rich breakfast ideas
Starting the day with a high protein breakfast helps girls stay full, focused and energized all morning. Here are nutritious high protein breakfast ideas:
- Greek yogurt with fruit and nuts
- Peanut butter and banana toast
- Omelet with vegetables
- Cottage cheese with berries
- Protein smoothie or shake
- Oatmeal made with milk, topped with nuts
- Whole grain toast with eggs
- Quinoa bowl with nuts and fruit
Aim for at least 15-20g protein. Mixing carbs, fat and protein ensures a balanced, satisfying breakfast.
Protein-rich lunch and dinner recipes
It’s important for girls to make sure to get ample protein in their lunch and dinner meals too. Here are some delicious recipes packed with protein:
Lunches:
- Turkey wrap with veggies
- Tuna salad sandwich
- Black bean quesadillas
- Lentil or chickpea soup
- Beef or turkey burger on a whole grain bun
Dinners:
- Chicken fajitas
- Stir fry with shrimp or tofu
- Salmon with roasted vegetables
- Zucchini lasagna
- Veggie and bean tacos
- Turkey meatballs with whole grain pasta
Aim for a palm-sized serving of protein foods with each meal, along with fiber-rich whole grains, healthy fats and vegetable side dishes. Eating balanced nutrition will help support teens’ growth and health.
On-the-go protein snacks
Healthy high protein snacks are key to help growing girls fuel up and recover between meals. Here are nutritious and portable protein snack ideas:
- Trail mix with nuts
- Apples and peanut butter
- Greek yogurt
- Cottage cheese
- Hard boiled eggs
- Edamame
- Cheese sticks
- Protein bars or shakes
Packing protein snacks for school, sports, or travels helps girls avoid blood sugar crashes and unhealthy impulse snacks when hunger strikes.
Vegetarian protein options
Girls who don’t eat meat can still get enough high quality protein from plant-based foods like:
- Beans and lentils
- Tofu
- Tempeh
- Edamame
- Nuts and nut butters
- Seeds
- Whole grains like quinoa and oats
- Milk, cheese, yogurt
- Green peas
- Soy milk and yogurt
Combining different plant proteins ensures all essential amino acids are adequately consumed to meet needs.
Is too much protein bad?
It’s uncommon for most girls to get excessive protein. Eating very high protein diets exceeding 35% of total calories can put strain on the kidneys and liver. However, protein intake up to 30% of calories is considered safe for most healthy individuals.
Some signs of excess protein include:
- Bad breath and constipation
- Calcium loss from bones
- Dehydration
- Elevated blood urea nitrogen levels
Unless consciously trying to eat very high protein, most girls naturally regulate intake. Focusing on balanced nutrition with sufficient but not extreme protein is optimal.
Protein supplements
Most girls can get adequate protein from whole food sources. However, supplements like protein powders can help those who:
- Don’t eat much meat or dairy
- Have increased needs due to sports
- Have poor appetite or restricted diets
- Are recovering from injury
- Have digestive issues that impair absorption
Whey, casein, egg, soy, pea and hemp protein powders can help girls meet needs when food intake is inadequate. Speak to a doctor or dietitian before using.
Health risks of low protein
Consuming insufficient protein over time can pose the following risks for girls:
- Growth failure
- Muscle wasting
- Bone weakening
- Delayed puberty
- Increased infections
- Impaired wound healing
- Hormonal issues
- Low energy and stamina
Protein deficiency is rare in developed countries but can occur with severely restrictive diets. Eating a variety of protein foods each day can prevent adverse effects of protein inadequacy.
Key takeaways
Here are the key points to keep in mind about protein needs for girls:
- Protein needs increase during puberty to support growth.
- Active girls require more protein than sedentary peers.
- Aim for 20-30g protein per meal with snacks of 5-10g.
- Include high-quality protein at breakfast daily.
- Vegetarian diets can provide sufficient protein if varied.
- Excess protein is uncommon in most girls’ diets.
- Eating adequate protein each day supports optimal health.
Consuming the recommended amounts of protein for your age and activity level helps provide the essential building blocks for growth, development, performance and thriving.
Conclusion
Protein is a vital nutrient, especially for growing girls. How much protein a girl needs each day depends on factors like age, size, activity level, and health status. In general, teen girls require around 46-52 grams of protein daily to support growth and health. Very active girls need more, around 52-62g protein each day. Eating adequate high-quality protein from both animal and plant sources helps girls build lean muscle, strengthen bones, stay energized, and recover from exercise. Focusing on including a palm-sized serving of protein at meals and snacks can help girls meet their needs. Consuming sufficient protein while balancing carbs and fat promotes optimal health, growth and development.