By Hey Girl Wellness — Adapted from reporting by Korin Miller for Women’s Health.
Let’s be real: protein has always been important, but lately it’s like the Beyoncé of nutrients, everyone’s talking about it, and for good reason. It’s not just for bodybuilders or gym bros; it’s for every woman who wants to stay strong, glow from the inside out, and feel satisfied after a meal.
Jessica Cording, RD, CDN, author of The Little Book of Game-Changers, says protein keeps your hair, skin, nails, and muscles happy, supports your connective tissues, and helps you feel full for longer. And here’s the thing, most women, especially here in Ghana where we love our carbs (banku, kenkey, jollof… no shade, we love them too), aren’t getting enough.
Experts like Keri Gans, RDN, author of The Small Change Diet, recommend spreading your protein across all your meals, about 25–30 grams each time. Our bodies can’t store protein for later, so think of it like your daily water intake: you need to keep refilling.
Now let’s talk about the 5 red flags your body might be waving at you to say, “Hey sis, give me more protein!”
1. You’re Always Hungry
You just ate a plate of waakye and stew… but 30 minutes later, you’re eyeing the chin chin jar. If your meals are high in carbs but low in protein, your hunger hormones are going to keep playing games with you. Add grilled tilapia, boiled eggs, or beans to balance your plate and keep you satisfied.
2. Your Cuts and Scrapes Heal Slowly
Protein is your body’s construction team, no protein, no repairs. If that kitchen knife nick or blister from your new heels takes forever to heal, your protein intake might be too low. Goat meat soup, groundnut stew with chicken, or lentils can help rebuild and repair.
3. You’re Not Building Muscle (Even Though You’re Trying)
You’ve been showing up for those morning gym sessions, lifting weights, and still… nothing. If you’re not eating enough protein, your muscles won’t get the memo to grow. Whether you’re doing tennis at Accra Lawn Tennis Club or dance cardio in your living room, try pairing it with a protein-rich post-workout snack, like a smoothie with soy milk and peanut butter.
4. Hair Loss Out of Nowhere
Our hair is a crown, and when it starts thinning, it’s personal. Hair follicles need protein to stay in their growth phase. If there’s no clear reason for shedding, no major stress, no harsh chemicals, your diet could be the culprit. Eggs, beans, fish, and even moringa leaves are rich in the good stuff your hair loves.
5. Brittle Nails
If your nails are peeling, breaking, or just refusing to grow, your keratin (a protein) might be in short supply. Alongside protein, make sure you’re getting vitamins like biotin, vitamin E, and calcium from foods like nuts, vegetables, and eggs.
Hey Girl Tip: Start small. Add a boiled egg to your breakfast, sprinkle roasted groundnuts over your kontomire stew, or throw some baked beans on your plantain. And don’t sleep on plant-based proteins like cowpeas, bambara beans, or chickpeas, they’re affordable and power-packed
