3 Reasons to Focus on Protein During Menopause (According to Science)
Reviewed By Danielle Glesne, RDN, LD, CDCESMenopause is a natural physiological transition that signals the end of a woman's reproductive years, typically occurring between the ages of 45 and 55.
Many women entering this natural stage of life experience an array of symptoms, including weight gain and the accumulation of body fat around the abdomen and hips.
Nutritionally, it’s important for women to focus on optimal protein intake before, during, and after menopause.
Here are just three reasons protein is so important during menopause…
1. Women Don’t Consume Optimal Protein During Menopause
Research has reveled women consume only about 70 grams of protein per day during menopause, which is well below optimal levels. (PMID: 12218719)
2. We Need More Protein As We Age, Not Less
As we age, our body needs more protein to induce the same anabolic response than it did when we were younger. (PMID: 16280440)
3. Protein Combats Fat Gain & Muscle Loss
Protein is the macronutrient that counteracts the negative body composition trajectories of fat gain and muscle loss that are highly associated with menopause. (PMID: 30843880)
How Much Protein Should I consume During MEnopause?
The answer to that question, of course, depends on a few individual factors.
However, in general, for women entering and going through menopause, we recommend between 1.0-1.6 grams of protein per kilogram of body weight per day. (PMIDs: 26960445; 16002798; 16886097)
Foods High In Protein
Ideally, it’s best to obtain all your protein from food. Here are some foods that are good sources of protein:
Meat/Seafood
Chicken Breast
Fatty Fish (Herring, Mackerel, Salmon, Sardines, Trout, Tuna, etc.)
Ground Meat (90/10 or 93/7 lean/fat)
Shrimp
Scallops
Tip, Top, Loin or Round cuts of Beef or Pork
Turkey Breast
White Fish (Catfish, Cod, Haddock, Pollock, Tilapia, Whiting, etc.)
Dairy
Eggs
Kefir
Low Fat Cottage Cheese
Low Fat Milk
Low Fat Greek Yogurt
Part Skim Ricotta Cheese
While menopause can be a frustrating season of life, focusing on protein intake along with other lifestyle habits can help you counteract the negative body composition changes and maintain control of your health.
Questions?
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