The Protein Myth: Does Everyone Really Need Their Body Weight in Protein a Day?

Protein plays a much larger role in your body than just fueling workouts or maintaining muscle tone. For individuals with endometriosis, protein is foundational for:

Regulating hormones
Many hormones—especially peptide hormones like insulin, FSH, and LH—are made from amino acids. These hormones control everything from blood sugar to ovulation. A lack of quality protein can lead to hormonal imbalances that worsen endometriosis symptoms, like irregular cycles, fatigue, and PMS.

Supporting immune function
Proteins are the building blocks of immune cells, antibodies, and cytokines—key players in your body’s fight against inflammation. Since endometriosis is now understood to involve chronic immune dysfunction, protein intake directly impacts your body’s ability to reduce flare-ups and prevent tissue damage.

Balancing mood and neurotransmitters
Amino acids like tryptophan and tyrosine (found in protein-rich foods) are used to make serotonin and dopamine—brain chemicals involved in mood regulation, focus, and sleep. Women with endometriosis often report anxiety, depression, and low energy, which may be linked in part to inadequate amino acid intake.

Fueling energy and oxygen delivery
Protein isn’t stored in the body the way carbs or fat are, yet it plays a key role in keeping red blood cells functioning, forming hemoglobin, and maintaining muscle mass—which all contribute to stamina and oxygen flow. These are crucial for those managing chronic fatigue, a common symptom of endo.

“Protein is also a critical part of the processes that fuel your energy and carry oxygen throughout your body...and helps keep cells healthy and create new ones.”
— WebMD

How to Eat Protein the Right Way for Endometriosis Relief

If you’ve been told to avoid red meat or switch to plant-based protein only, it’s time to reconsider a more nuanced and personalized approach. Here's how to optimize intake for endo relief:

1. Space It Throughout the Day

Rather than cramming it all post-workout or in one large dinner, aim to consume 25–50 grams per meal , depending on your weight, activity level, and needs.

Evenly spaced protein helps:

• Support stable blood sugar

• Avoid energy crashes

• Prevent hormone fluctuations

• Reduce cravings, especially for sugar and refined carbs
  
  

For example, if your goal is 90 grams a day, try this breakdown:

• Breakfast : 30g (e.g., 3 eggs + collagen coffee)

• Lunch : 30g (e.g., grilled salmon with quinoa and veggies)

• Dinner : 30g (e.g., chicken thighs with roasted vegetables)
  
  

2. Prioritize Bioavailable Sources

Not all proteins are absorbed equally. Animal-based are more bioavailable and complete, meaning they contain all nine essential amino acids your body can’t produce on its own.

• Animal(chicken, eggs, fish, beef): ~85–95% absorption

• Plant (lentils, mung beans, tofu): ~60–75% absorption
  
  

“The quality of plant-based proteins is lower than that of animal due to limitations in amino acid content and digestibility.”
— American Journal of Clinical Nutrition

Focus on easy-to-digest, nutrient-dense options like:

• Wild-caught salmon or sardines (bonus: rich in anti-inflammatory omega-3s)

• Organic eggs

• Collagen powder

• Bone broth

• Liver (in capsule or food form)
  
  

Pro tip: Omega-3-rich foods like salmon and sardines also help reduce inflammation, support hormone production, and improve pelvic pain symptoms.

3. Supplement With Targeted Amino Acids

If digestion is compromised or your appetite is low (common in those with GI issues or chronic pain), amino acid supplements can help bridge the gap. These support muscle repair, immune balance, and gut healing.

Here are a few standouts for endometriosis:

• L-glutamine – Heals the gut lining, reduces intestinal permeability (“leaky gut”), and calms inflammation

• L-carnitine – Boosts mitochondrial function, supporting energy and fat metabolism

• L-arginine – Enhances blood flow and may help reduce pelvic congestion
  
  

“L-glutamine resulted in lower soreness ratings at 24, 48, and 72 hours post-exercise...indicating faster recovery.”
— PubMed

You can also look for BCAA (branched-chain amino acids) blends, which include leucine, isoleucine, and valine—particularly useful for reducing muscle fatigue and supporting recovery from flare-ups.

The Takeaway: Don’t Underestimate Protein in an Endo Healing Plan

It's isn’t just for athletes or gym-goers—it’s essential for anyone living with endometriosis. From hormone regulation to immune support and mood balance, the right kinds of protein (and the right timing) can make a major difference in daily symptoms.

Whether you’re struggling with pain, fatigue, or digestion, increasing the quality and frequency of your protein intake may help you:

• Reduce inflammation

• Regain energy

• Balance your mood

• Improve hormone health

• Recover faster from flare-ups
  
  

Start by assessing how much protein you’re really eating—and consider how often you’re getting it from sources your body can easily absorb.

What You Can Do Today to Support Your Endo Health

Endometriosis requires a full-body healing strategy—and protein must be part of the plan. Here’s how to take action:

1. Track your intake : Are you getting at least 30g of quality protein per meal?

2. Swap processed powders for whole-food sources : Eggs, sardines, fish, collagen, bone broth.

3. Add amino acids : Use targeted supplements like L-glutamine and L-carnitine to boost recovery, digestion, and hormone production.

4. Fix your gut : Without a healthy gut lining, you won’t absorb the protein you eat. That’s where GUT by MSW Nutrition comes in.
   
   

Join a community : Learn how to combine nutrition, movement, and stress relief from practitioners who actually understand what your body needs. Try a class at  School of Doza for $5.

1. How Much Protein Do You Need? – Men's Health
   

2. Gabrielle Lyon Podcast on Protein – Wellness Mama
   

3. What Does Protein Do? – Verywell Health
   

4. Benefits of Protein – WebMD
   

5. Glutamine and Exercise Recovery – PubMed
   

6. Bioavailability of Plant vs Animal Protein – Women's Health