Reviewed By Danielle Glesne, RDN, LD, CDCES

Menopause 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?

If you could use some guidance on what this means for your individual context or goals, please don’t hesitate to CONTACT US.

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