May 6, 2025

Why Most Women Over 25 Are Protein Deficient (And How to Fix It)

LET’S GET REAL FOR A SEC

You’re 25+, juggling a job, relationships, maybe a dog (or two), a skincare routine, and possibly even a side hustle.
You’re doing all the things, but chances are, you’re not doing this one: getting enough protein.

Spoiler: you’re not alone. Most women over 25 aren’t hitting their daily protein needs.
Let’s talk about why that matters—and what you can do to fix it.

THE PROTEIN GAP: WHAT'S GOING ON?

1. The RDA Is... Kind of Outdated
The Recommended Dietary Allowance (RDA) for protein is 0.8g per kg of body weight, but recent research shows women often need closer to 1.2g/kg, especially if they’re active, aging, or under stress.
That’s about 70–90g/day for many women. And most are nowhere near that.

2. “I Eat Healthy” Doesn’t Always Mean Protein-Rich
You might eat tons of veggies, sip your green juice, and snack on almonds... but still fall short on protein.
Plant-based diets, light meals, and grab-and-go lifestyles often mean not enough complete proteins.

3. Busy Life = Skipped Meals
Let’s be honest. Some days, you’re living off coffee and vibes.
When meals get skipped or are more snack than sustenance, protein gets left behind.
Low protein can lead to muscle loss, low energy, poor recovery, and even hair or nail issues.

4. Hormones & Age-Related Changes
Once you hit 25–30, your body slowly starts losing muscle mass (a process called sarcopenia).
Protein isn’t just for gym goals—it’s essential for hormone balance, metabolism, and aging well, as explained in this study on muscle mass and aging.

HOW TO FIX IT (WITHOUT COUNTING EVERY GRAM)

Add Protein to Breakfast
Don’t start your day with just carbs (looking at you, toast and jam).
Try eggs, Greek yogurt, or a scoop of Supr protein powder to kickstart your metabolism and energy.

Make Snacks Work Harder
Swap that bag of chips for roasted chickpeas, protein bars, or cottage cheese.
Look for at least 10–15g of protein in your snacks to stay full longer.

Prioritize Protein at Every Meal
Think of it as the main character on your plate.
Build meals around protein: tofu, fish, tempeh, beans—or blend in a spoonful of Supr for an easy protein boost.

Supplement Smart
Can’t get enough through food? No shame in the scoop game.
Protein supplementation is an easy, effective way to bridge the gap.
Look for one designed for women’s needs—without the bloat, fillers, or aftertaste.

IT’S NOT ABOUT PERFECTION—IT’S ABOUT PROGRESS

You don’t need to overhaul your life or obsess over macros.
But being more intentional with protein? That’s a power move.
Because when your body gets what it actually needs, everything starts to feel better: energy, strength, mood, and even your skin.

THE SUPR WAY

At Supr, we’re all about protein that works with your life, not against it.
Because women over 25 deserve formulas that fuel their strength, balance, and radiance—without compromise.