The busy woman’s guide to not overthinking it
You know that 3 p.m. energy crash that hits like a brick wall? The one where you’re staring at your computer screen wondering if you accidentally switched brains with someone who’s never had a coherent thought? Yeah, that one. Before you reach for your third coffee (or let’s be real, your fifth), let’s talk about something that might actually help: protein.
What is Protein? (The Non-Boring Version)
Think of protein as the ultimate multitasker – kind of like you, but more consistently functional. Protein is made up of little building blocks called amino acids (imagine them as tiny Legos that build and repair your entire body). When you eat protein, your body breaks it down and uses those amino acids to literally rebuild you from the inside out.
The Basics: there are 9 essential amino acids that your body is basically like, “Hey, I can’t make these myself, so you better eat them or we’re going to have problems.” Everything else? Your body’s got it covered.
But protein isn’t just about building muscle (though it does that too). It’s also running the show when it comes to:
- Keeping your hormones from going completely rogue
- Supporting your immune system so you don’t catch every bug your kids bring home
- Maintaining your body’s pH balance (chemistry was useful after all!)
- Making enzymes that keep everything running smoothly
- Transporting nutrients where they need to go
Basically, protein is the reliable friend who shows up, gets stuff done, and doesn’t ask for credit.
The Real Talk About How Much You Need
Here’s where things get practical. Most busy women need about 0.8-1.2 grams of protein per kilogram of body weight – but if you’re stressed, sleep-deprived, or trying to keep up with a life that demands everything from you (sound familiar?), you might need more like 1.2-1.6 grams per kilogram.
For a 140-pound woman, that’s roughly 75-100 grams of protein per day. To put that in perspective, that’s about 25-30 grams per meal if you’re eating three times a day. One egg has about 6 grams, so you’d need 4-5 eggs just to hit one meal’s worth. Starting to see why this might be harder than it sounds?
My practical recommendation: Start by aiming for 30 grams of protein at each meal, three times a day. Most of my clients aren’t even close to hitting this when we start working together, and honestly? Just getting to this baseline can be a complete game-changer for energy, hunger, cravings, and irritability. You might find you need more as you go (especially if you’re very active or dealing with a lot of stress), but this is the sweet spot that gets most women feeling human again.
Protein Powder: Not Just for Gym Bros
Let’s address the elephant in the room: protein powder feels… intimidating? Like you should be deadlifting twice your body weight before you’re “allowed” to use it?
Nope. Protein powder is for anyone who needs help hitting their protein goals -which, if you’re a busy human trying to keep your energy stable and your brain fog at bay, is probably you.
Are whole foods better? Absolutely. A piece of grilled chicken or a perfectly cooked piece of salmon will always be nutritionally superior to powder. But here’s the thing: I care more about you actually hitting your protein goals than getting it from “perfect” sources. Because when you’re consistently getting enough protein, amazing things happen:
- Your energy becomes more stable (goodbye, 3 p.m. crash)
- Your blood sugar stops riding the roller coaster
- Your hormones start behaving better
- Your brain fog lifts
- You feel satisfied after meals instead of grazing all day
The Bottom Line: Protein powder is a tool. Use it when you need it, don’t stress about it when you don’t.
Collagen: The Plot Twist
Okay, let’s talk about collagen because the internet has opinions about this stuff. Here’s the straight truth: collagen is a protein, BUT it doesn’t have all 9 essential amino acids. That means if you’re comparing it head-to-head with other protein sources, it’s not going to win.
So why do I recommend it to some clients? Because sometimes perfect is the enemy of good.
Here’s my collagen strategy: If you’re someone who drinks coffee every morning (instead of eating breakfast), runs out the door with the kids, or generally struggles to hit your protein goals, collagen can be an incredibly easy first step. It’s colorless, tasteless, dissolves completely, and gives you 10 grams of protein per serving.
Is it the best protein source? No. Will it help stabilize your blood sugar and keep you from crashing mid-morning? Absolutely.
When I recommend collagen:
- You’re dealing with morning chaos and need something foolproof
- You forget to eat breakfast (we’ve all been there)
- You have blood sugar issues – energy crashes, heart palpitations, anxiety
- You’re struggling to hit your protein goals and need an easy win
When I don’t recommend collagen:
- Your main goal is building significant muscle mass
- You’re already hitting your protein goals easily
- You prefer getting your protein from whole foods
The Real-World Application
I use collagen every single day, and here’s why: I don’t like super sweet things at breakfast, and most protein powders taste like a candy bar exploded. Plain whey or soy protein in my morning tea? Hard pass. Plus, I’m usually eating actual food for breakfast, so I don’t need 25 grams of protein from powder—I just need a little bump to help me hit my 30-gram breakfast goal.
Pro tip: If you’re going to try collagen, start with putting it in your coffee. You literally won’t taste it, and you’ll get an extra 10 grams of protein without changing anything else about your routine.
The Bonus Benefits (With a Reality Check)
There’s some evidence that the amino acids collagen is rich in – glycine, proline, and glutamine – might support gut health, skin, hair, nails, and joints. These same amino acids are found in higher amounts in bone broth, which is why both collagen and bone broth get recommended for gut health.
Reality check: The research is promising but not definitive. Don’t expect miracles. Think of any potential benefits as a nice bonus, not the main event.
The Bottom Line for Busy Women
Your body needs protein to function well for stable energy, balanced hormones, mental clarity, and overall health. Whether you get it from a perfectly grilled piece of salmon, a protein shake, or collagen in your coffee matters less than actually getting enough consistently.
My recommendation: Start where you are, use what works, and don’t let perfect be the enemy of good enough. If adding collagen to your coffee helps you feel more stable and energized, do it. If a protein shake after your workout keeps you from ravenous grazing later, go for it. If you can meal prep and eat balanced meals with whole food protein sources, amazing.
The goal isn’t to be perfect – it’s to give your body what it needs to keep up with your life. And honestly? Your body will thank you for just showing up consistently, even if it’s not Instagram-worthy.
Remember: You’re not asking for too much when you want to feel energized and clear-headed. You’re asking for the basics—and you deserve to have them.
