Why protein is so important during menopause

Menopause brings a host of changes to a woman's body, many of which impact metabolism, muscle mass, and overall health.

As estrogen levels drop, women tend to lose muscle and gain fat more easily. But there's one powerful tool that can help counteract these changes and keep you feeling strong and energetic—protein.

Why Protein is Crucial During Menopause

As you age, your body's needs change. One of the most significant changes that happen during menopause is the loss of muscle mass (sarcopenia), which slows down your metabolism and makes it easier to gain weight, particularly around the midsection. This muscle loss is accelerated by the hormonal changes during menopause, particularly the decrease in estrogen.

Here’s how protein can help:

1. Preserving Muscle Mass: Protein is made up of amino acids, the building blocks of muscle. Eating enough protein helps preserve the muscle you have and can even aid in building new muscle, especially when paired with strength training.
2. Boosting Metabolism: Protein has a higher thermic effect than fats or carbohydrates, meaning your body uses more energy to digest it. This can help boost your metabolism, which naturally slows down during menopause.
3. Supporting Bone Health: As estrogen levels decline, bone density decreases, making women more susceptible to osteoporosis. Protein helps to support strong bones, especially when combined with strength training and sufficient calcium and vitamin D intake.
4. Managing Weight: Protein keeps you feeling fuller for longer. This can help manage hunger levels and prevent overeating, which is particularly important during menopause when weight gain can feel harder to control.

How to Calculate Your Protein Needs

The general guideline for protein intake during menopause is higher than what you might have needed in earlier stages of life due to the body’s decreased ability to process protein efficiently.

A good starting point is to aim for 0.8 to 1 gram of protein per pound of body weight. Here’s how to calculate it:

1. Step 1: Take your current weight in pounds.
2. Step 2: Multiply your weight by 0.8 to 1.0 depending on your activity level.
   • If you’re fairly active (working out 3-4 times per week), aim for 1 gram of protein per pound of body weight.
   • If you're less active, aim for 0.8 grams per pound.

For example, if you weigh 150 pounds and are moderately active, you should aim for around 120-150 grams of protein per day.

Practical Tips for Hitting Your Protein Goals

Getting enough protein can be challenging, especially if you're not used to consuming higher amounts. But with a few simple strategies, you can ensure you’re hitting your daily protein goals:

1. Include Protein in Every Meal: Start by adding a source of protein to each meal. Great options include:
   • Eggs or egg whites
   • Lean meats like chicken, turkey, or lean beef
   • Fish like salmon or tuna
   • Greek yogurt or cottage cheese
   • Plant-based proteins like tofu, tempeh, or lentils
2. Snack Smart: Opt for protein-rich snacks like:
   • Protein shakes or bars
   • Hard-boiled eggs
   • Greek yogurt with nuts or seeds
   • Cottage cheese with berries
   • A handful of almonds or mixed nuts
3. Use Protein Supplements: If you struggle to meet your protein needs through whole foods, consider adding a protein powder to your diet. A scoop of whey or plant-based protein in a smoothie or oatmeal can quickly boost your protein intake.
4. Meal Prep for Success: Preparing meals in advance makes it easier to stay on track. Cook large batches of protein-rich foods like grilled chicken, turkey burgers, or quinoa and store them for easy access throughout the week.
5. Spread Protein Throughout the Day: Rather than consuming all your protein in one or two meals, aim to spread it evenly across all meals and snacks. This helps with muscle synthesis and keeps you feeling full and energized all day.

Get Our New Guide: Managing Protein in Menopause

We know hitting your protein goals during menopause can feel overwhelming, especially when you're already dealing with the other challenges this phase of life brings.

That’s why we’ve created a comprehensive guide to help you understand the importance of protein during menopause and give you the tools you need to succeed.

In our guide, you’ll learn:

• How to calculate your individual protein needs.
• Delicious high-protein recipes.
• The best sources of protein for women over 40.
• Tips for staying consistent with your protein intake, even on busy days.

‍

JOIN OUR PUBLIC FACEBOOK GROUP TO GET ACCESS TO THE GUIDE NOW! 

‍