The Power of Protein
As estrogen levels decline, women lose muscle mass, experience slower metabolisms, and increased risks for osteoporosis. Incorporating adequate protein can help mitigate these side effects. Some benefits of protein are:
Maintains Muscle Mass: Protein is essential for preserving muscle mass, which naturally declines with age. Adequate protein intake helps maintain strength and mobility.
Supports Bone Health: Protein, along with calcium and vitamin D, plays a crucial role in maintaining bone density and reducing the risk of osteoporosis.
Regulates Metabolism and Weight: Protein helps boost metabolism and promotes satiety, which can aid in weight management during menopause.
Enhances Skin, Hair, and Nail Health: Adequate protein supports the health of connective tissues, contributing to stronger hair, skin, and nails.
How Much Protein Do You Need in Menopause?
Your body becomes more resistant to the muscle-preserving effects of both protein and exercise as you age, which means your protein needs go up.
According to Dr. Stacy Sims, perimenopausal and menopausal women should aim for:
2.0–2.3g of protein per kg of body weight (that’s about 1.0–1.2g per pound)
Spread across the day, 30–40 grams of protein per meal is ideal for muscle protein synthesis. This level of intake helps counteract age-related muscle loss and supports better recovery from workouts.
High-Protein Foods to Add to Your Day
Eggs, Greek yogurt, cottage cheese
Chicken, turkey, salmon, lean beef
Lentils, tofu, tempeh, edamame
Protein powders (whey, plant-based, collagen)
Bottom Line
If you’re in perimenopause or menopause, protein is one of the most powerful tools you have to stay strong, energized, and resilient. Prioritize it in every meal—and you’ll feel the difference.
Kelly Rigo is the creative force behind Menopause Evolution.