Should l eat more protein on period?

Yes! Eating more protein during your period can be very beneficial. Here’s why, and how to do it safely:

1. Why Protein Helps During Your Period

Supports Energy Levels: Blood loss and hormonal changes can make you feel tired. Protein helps maintain stable blood sugar and energy.

Reduces Cravings: Protein keeps you full longer, which can help manage sugar or snack cravings often triggered by hormonal fluctuations.

Muscle and Tissue Repair: Your body sheds the uterine lining, and protein supports tissue repair and overall recovery.

Balances Hormones: Amino acids from protein are building blocks for hormones, helping stabilize mood and reduce irritability.

2. How Much Protein to Eat

Aim for 1–1.2 grams of protein per kilogram of body weight daily during your period (slightly higher than usual if you feel fatigued).

Include protein in every meal and snack to stabilize energy.

3. Best Protein Sources During Periods

Animal-Based:

Eggs, chicken, turkey

Fish (salmon, mackerel)

Greek yogurt, cottage cheese

Plant-Based:

Lentils, chickpeas, beans

Tofu, tempeh

Nuts, seeds, quinoa

Tip: Pair protein with iron-rich or magnesium-rich foods for maximum benefit.

4. Extra Tips

Avoid skipping meals; protein helps maintain satiety and prevent energy crashes.

Moderate your protein intake with hydration and fiber, as these help digestion and reduce bloating.

Combine protein with healthy fats (avocado, nuts) to further support hormones and energy.

Bottom Line

Eating more protein during your period can:

Boost energy

Reduce cravings

Support tissue repair

Stabilize mood

Including a mix of animal and plant proteins in your meals is the safest and most effective approach.

Protein-Rich Foods for Your Period

Protein Source Type Benefits During Period Tips
Eggs Animal Boosts energy, supports tissue repair Enjoy boiled, scrambled, or in omelets
Chicken & Turkey Animal High-quality protein for muscle and hormone support Pair with vegetables for balanced meals
Fish (Salmon, Mackerel) Animal Omega-3s reduce inflammation and cramps Grill, bake, or steam
Greek Yogurt & Cottage Cheese Animal Supports digestion and mood Add berries or nuts for extra nutrients
Lentils & Chickpeas Plant Iron-rich protein helps replenish blood Use in soups, salads, or stews
Tofu & Tempeh Plant Complete plant protein for energy and hormone support Stir-fry or bake with veggies
Nuts & Seeds Plant Magnesium-rich, reduce cramps, provide healthy fats Snack or add to meals
Quinoa Plant Complete plant protein, fiber-rich for digestion Use as a side or in salads

Tips for Protein During Periods

  • Include protein in every meal and snack to maintain energy and reduce cravings.

  • Combine protein with iron- and magnesium-rich foods for maximum menstrual benefits.

  • Moderate intake with hydration and fiber to support digestion and reduce bloating.

Back to blog