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
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Include protein in every meal and snack to maintain energy and reduce cravings.
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Combine protein with iron- and magnesium-rich foods for maximum menstrual benefits.
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Moderate intake with hydration and fiber to support digestion and reduce bloating.