Nutrition
Editorially reviewed
The Protein Number Most Women Are Missing
Especially at breakfast.
By Cortisol Curves Editorial Team· Research brief · summarized from the primary source· 4 min read· Updated August 4, 2026
You eat what looks like a healthy breakfast and you're starving by ten. Count the protein in it.
What the researchers actually did
The PROT-AGE Study Group convened international experts to review the evidence on protein needs in older adults and issue consensus recommendations for intake, distribution across meals, and pairing with resistance exercise.
What they found
- Older adults need more protein per kilogram than younger adults to maintain muscle.
- Distribution matters — spreading protein across meals beats loading it at dinner.
- Protein works best paired with resistance exercise.
- Higher intakes were considered appropriate for those who are ill or highly active.
What it means for you
Breakfast is where most women lose the day. A 30g-protein breakfast steadies appetite, supports muscle, and takes the pressure off willpower at 3 PM.
What to do with it this week
- Get 30g of protein into breakfast. Eggs, Greek yogurt, cottage cheese, or a shake.
- Do the arithmetic once: your weight in kg × 1.0 to 1.2.
- Add protein before you subtract anything.
- Pair it with your two strength sessions.
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References
- Bauer, J., Biolo, G., Cederholm, T., Cesari, M., Cruz-Jentoft, A. J., Morley, J. E., Phillips, S., Sieber, C., Stehle, P., Teta, D., Visvanathan, R., Volpi, E., & Boirie, Y. (2013). Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. JAMDA, 14(8), 542–559. View source
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