Protein is a powerhouse nutrient that plays a vital role in overall health, particularly for women navigating menopause and beyond.
As a holistic and functional health coach, I often reflect on my own journey to understanding the true importance of protein, and I’m here to share why increasing your protein intake is crucial during this phase of life.
For years, I thought I was eating enough protein, adhering to the Recommended Dietary Allowance (RDA).
The RDA suggests that women consume approximately 50 grams of protein per day. I believed I was on track, focusing on what I thought were healthy choices:
- Whole grain sprouted bagels with nut butter,
- Cereal with skim milk topped with fruit,
- Whole grain toast with avocado or nut butter,
- Home made banana muffins with a banana on the side.
However, upon closer inspection, I realized that I was only meeting my protein needs at dinner.
Breakfast was more like “dessert”, leaving me far short of what is now considered optimal for a woman in menopause who engages in regular exercise, that includes strength training three times a week.
Optimal Protein Intake for Women in Menopause
Recent research suggests that women in menopause, especially those incorporating strength training into their routine, should aim for significantly higher protein intake—about 1.2 to 1.6 grams of protein per kilogram of body weight daily. For a 150-pound woman, this equates to approximately 82 to 109 grams of protein per day.
However, Dr. Gabrielle Lyon, DO, an expert in Muscle Centric Medicine, and protein, muscle building and longevity expert, suggests that we should actually be bumping those requirements and aim for 0.8- 1g of protein/day per pound of ideal body weight. For example, if our ideal body weight is to be 140lbs, we should be striving for around 120-140 lbs of protein per day.
Achieving this requires a mindful approach to every meal, that’s breakfast, lunch and dinner.
I suggest starting with 100g and working your way up to 120-140 grams of protein per day, spaced out over three meals.
The Benefits of Protein
1. Muscle Maintenance and Growth: Menopause brings hormonal changes that can lead to muscle mass loss. Protein supports muscle maintenance and growth, crucial for maintaining strength and metabolism.
2. Bone Health: Protein works in tandem with calcium and vitamin D to maintain bone density, reducing the risk of osteoporosis—a common concern during menopause.
3. Metabolism Boost: Protein has a higher thermic effect than fats and carbohydrates, meaning your body burns more calories digesting protein. This can help with weight management, a common struggle during menopause.
4. Satiety and Weight Management: Protein promotes feelings of fullness, reducing overall calorie intake and aiding in weight management.
5. Hormone Regulation: Protein is essential for the production and regulation of hormones, which is particularly important during menopause when hormonal imbalances are common.
6. Skin, Hair, and Nail Health: Protein supports the production of collagen and keratin, essential for maintaining healthy skin, hair, and nails.
The Different Types of Protein
1. Animal-Based Proteins:
- Lean meats preferably (pasture raised organic chicken, turkey and grassfed beef)
- Game meats: venison, bison, elk, ostrich
- Wild caught fish and seafood
- Eggs
- Dairy products (if tolerated)- Greek yogurt, cottage cheese – from cows, sheep or goats
2. Plant-Based Proteins:
- Legumes (beans, lentils, chickpeas)
- Nuts and seeds – hemp seeds are best for protein content
- Whole grains (quinoa and wild rice)
- Fermented soy like tempeh (if tolerated and no existing thyroid condition)
Kelly’s Success Story
Let me introduce you to Kelly, one of my clients who exemplifies the transformative power of adequate protein intake.
Kelly, like many women, struggled with energy levels, weight gain, and muscle loss during menopause. She wasn’t getting nearly enough protein, consuming only half the recommended amount for someone trying to lose weight and engage in strength training.
After working with me for six weeks, Kelly’s transformation was remarkable. She had already lost 5 pounds, gained 2 pounds of muscle, and experienced numerous other benefits: reduced sugar cravings, better blood sugar readings, more energy, and no more late afternoon energy slumps.
Protein was a game changer for Kelly, providing her with the foundation for a healthier, more vibrant life.
How to Incorporate More Protein into Your Diet
To see similar benefits, as mentioned I suggest starting with 100 g, and then aim for at least 120 grams of protein per day, spaced out over three meals.
Start slowly if you’re not used to eating that much protein, and consider adding digestive enzymes to aid digestion and absorption. Here are some tips:
- Breakfast: 1 cup Greek yogurt with nuts and seeds, with protein powder, or a high protein smoothie (at least 40 g or 2 scoops).
- Lunch: 5-6 oz Lean chicken salad or a quinoa bowl with beans and veggies.
- Dinner: 5-6 oz Grilled fish with quinoa or tempeh stir-fry with a variety of vegetables.
Protein is not just a macronutrient; it’s a cornerstone of health, especially during menopause and beyond.
By understanding its importance and ensuring adequate intake, women can navigate menopause with greater strength, vitality, and overall well-being.
If you’re looking to optimize your health during menopause, consider evaluating your protein intake and making adjustments to meet the higher demands of this life stage.
Prioritizing protein can make a profound difference in your health journey.
Your body will thank you!
