FAQs
Protein & Health for Women

While most calorie apps treat JustProtein App moves beyond simple grams to focus on both Quantity and Quality of your for muscle building and healthy aging.

• Quantity + Quality: We recognize that not all protein is the same. Protein quality depends on its amino acid profile, digestibility, and its leucine content. You can hit your total protein grams but still miss the essential amino acids needed to trigger muscle growth or stay fatigued.

• Actionable Insights: JustProtein gives you visibility into quantity + quality. The app's unique analysis helps you spot if your meal is a complete protein, if you are missing key amino acids, or if your protein is not distributed throughout the day (which matters for muscle building).

Most women, especially those in midlife, undershoot their protein goals by 30–50% without realizing it. Tracking provides visibility into factors you can’t “feel”:

• You’re eating enough calories but not enough protein.

• Your meals are missing key amino acids required for an "Unbreakable Body".

• Your protein is not evenly distributed throughout the day (which is critical for continuous muscle building).

• You think you're eating “high protein,” but it’s mostly carbs and fat.

Not at all! We believe in using data to build sustainable habits. You might be shocked to find that your protein intake is often insufficient—a common issue where most women miss their optimal target by a large margin.

Think of it like budgeting: you don’t track every dollar forever, but an initial tracking period is a crucial step for building awareness and lasting habits. Most users only need to track consistently for:

• 7 days to get a clear baseline and understand the initial trend.

• 1–2 weeks to solidify those patterns and see the gap between what you think you eat and what you actually eat.

• Occasional check-ins when routines or fitness goals change.

The standard protein recommendations from agencies (like the FDA) are outdated and insufficient. They only reflect the minimum needed to avoid deficiency—not the amount required to maintain muscle or metabolic health.

• The Problem with Standard Guidelines: These baseline recommendations are too low for adults over 40. Not getting enough protein accelerates muscle loss, weakness, a slower metabolism, and aging. Higher protein is especially important during perimenopause and menopause, when muscle breakdown increases.

• Our Evidence-Based Target: JustProtein uses current scientific guidelines for active women and evidence-based targets that support strength, not just survival. We encourage you to aim for:

  • Optimal Daily Intake: 1.4 to 2.2 grams of protein per kilogram of your ideal body weight per day.

  • Simple Target: Approximately 2 grams of protein per kilogram (about 1g/lb) daily.

Note for Plant-Based Diets: If you choose "Vegan”, JustProtein will automatically apply a +10–15% protein adjustment to your daily target. This ensures you consume enough volume to overcome the lower bioavailability.

Learn more about your personalized protein target in our Free Protein Intake Calculator

Women's protein needs are nonnegotiable for musculoskeletal health, particularly bone density. As women, we naturally lose bone earlier and faster than men, hitting a steep decline at menopause. Up to 20% of a woman’s lifetime bone loss can occur in the few years around menopause. This is why women over 50 years old have four times the rate of osteoporosis (bone fragility) and twice the rate of osteopenia compared with men of the same age. Protein is essential for both muscle maintenance and is a key component of bone structure. Higher protein intake is associated with higher bone mineral density and a lower risk of fracture.

A high-protein diet is especially beneficial for women over 40 because it helps counteract natural muscle loss, supports metabolism, and stabilizes blood sugar. As estrogen declines during perimenopause and menopause, the body becomes less efficient at building and maintaining muscle, making protein even more essential.

A higher-protein diet can help women:

• Preserve and build lean muscle

• Support metabolism and healthy weight

• Stabilize blood sugar and reduce cravings

• Improve bone health and reduce osteoporosis risk

• Enhance energy and mood

• Improve recovery and reduce inflammation

Modern research shows women in midlife often need more protein than the outdated guidelines suggest. JustProtein helps you find the right amount based on your age, stage of life, and diet type.

Absolutely! Protein is a key stabilizing nutrient during this major hormonal transition. The decline in estrogen makes your body more sensitive to blood sugar swings and accelerates muscle loss, both of which can worsen menopausal symptoms.

Prioritizing high-quality protein helps manage these changes by:

• Stabilizing Energy: It prevents blood sugar crashes, directly combating fatigue and brain fog.

• Improving Mood: Protein is the building block for essential neurotransmitters (like serotonin), which helps regulate mood changes and irritability.

• Controlling Body Composition: Adequate intake preserves muscle mass, which fights the slower metabolism and unwanted body composition changes often associated with midlife.

• Protecting Long-Term Health: Supports bone mineral density to slow bone loss and aids in faster physical recovery.

Not all protein is the same. High-quality protein is essential because it effectively supports your body's needs. Protein quality depends on:

• Amino Acid Profile: It contains all nine essential amino acids.

• Digestibility: How easily your body can absorb and utilize it.

• Leucine Content: This is the key metric. Leucine is the "muscle-building powerhouse" that triggers the mTOR pathway, which signals muscle growth and repair. It is particularly vital for postmenopausal women.

You can hit your total protein grams but still miss essential amino acids or not consume enough leucine to trigger effective muscle synthesis, especially as you age. JustProtein rates your protein quality so you know what your body can actually use.

Yes, eating a high-protein diet is a game-changer for your metabolism. Protein is highly satiating, helping you feel satisfied longer. Critically, protein-rich meals help regulate blood sugar and improve insulin sensitivity by slowing down the absorption of carbohydrates. This improved metabolic function helps stabilize energy and supports better overall metabolism

Yes—but it requires more intention, especially for women in their 40s. Plant proteins are generally less concentrated, less digestible, and often have lower amounts of key essential amino acids (like leucine) than animal sources.

• You must focus on getting complete amino acids by combining different foods, such as grains and legumes. You should prioritize higher-quality plant proteins like tofu, tempeh, lentils, quinoa, beans, and edamame.

• JustProtein analyzes your meal to tell you if it's a complete protein, if you’re missing specific amino acids, and what to add (e.g., a blended plant protein powder) to make the meal "muscle-friendly.