So...how much protein does a perimenopausal woman really need?
Protein Requirements for Perimenopausal and Menopausal Women
As women transition through perimenopause and menopause, their bodies undergo significant hormonal shifts that impact metabolism, muscle mass, bone health, and overall well-being. One key nutrient that becomes increasingly important during this stage is protein.
Protein is essential for muscle preservation, metabolic health, bone strength, and hormonal balance, making it a crucial part of a healthy diet during midlife and beyond. In this blog, we’ll explore how much protein perimenopausal and menopausal women need, why it’s essential, and how to incorporate it into your daily diet.
Why Protein Is Essential During Perimenopause and Menopause
As estrogen levels decline, several physiological changes occur that make protein even more critical:
1. Prevents Muscle Loss (Sarcopenia)
• Estrogen plays a role in muscle maintenance, and as it declines, women experience muscle loss (sarcopenia) and a decrease in strength.
• A higher protein intake helps preserve lean muscle mass, improving metabolism and functional strength.
2. Supports Metabolism and Weight Management
• Muscle tissue burns more calories than fat, meaning losing muscle can slow down metabolism and contribute to weight gain.
• Protein has a higher thermic effect than fats or carbohydrates, meaning the body burns more calories digesting it.
3. Strengthens Bones and Reduces Osteoporosis Risk
• Estrogen decline also affects bone density, increasing the risk of osteoporosis.
• Protein helps support bone structure, calcium absorption, and collagen production, which are all critical for bone health.
4. Regulates Blood Sugar and Reduces Cravings
• Protein slows digestion, helping to stabilize blood sugar levels and reduce cravings for sugary and processed foods.
• This can help prevent insulin resistance, which becomes more common during menopause.
5. Supports Mood and Brain Function
• Amino acids from protein are needed to produce neurotransmitters like serotonin and dopamine, which help regulate mood and cognitive function.
• Adequate protein intake can help reduce brain fog, anxiety, and depression—common complaints during menopause.
How Much Protein Do Perimenopausal and Menopausal Women Need?
The Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram (g/kg) of body weight, but this is considered the minimum amount needed to prevent deficiency, not the optimal amount.
Optimal Protein Intake for Midlife Women:
🔹 1.2–1.6 g/kg of body weight is ideal for maintaining muscle mass and overall health.
🔹 This translates to about 90–120 grams of protein per day for an average woman weighing 150 lbs (68 kg).
Protein Distribution:
To maximize muscle protein synthesis, it’s important to spread protein intake evenly throughout the day. Aim for:
✔️ 25–35 grams per meal
✔️ 10–20 grams per snack
Best Protein Sources for Perimenopausal & Menopausal Women
A balanced mix of animal and plant-based proteins provides essential amino acids and micronutrients.
Animal-Based Protein (Complete Proteins)
• 🥚 Eggs – High in leucine, which helps muscle repair.
• 🍗 Poultry (chicken, turkey) – Lean and rich in amino acids.
• 🥩 Lean Beef – Contains iron and B12, which support energy.
• 🐟 Fatty Fish (salmon, tuna, sardines) – Provides omega-3s for heart and brain health.
• 🍦 Greek Yogurt & Cottage Cheese – High in protein and probiotics for gut health.
Plant-Based Protein (Great for Variety & Fiber)
• 🌱 Legumes (lentils, chickpeas, black beans) – High in fiber and iron.
• 🥜 Nuts & Seeds (almonds, chia, hemp, flaxseeds) – Provide healthy fats and protein.
• 🥛 Soy Products (tofu, tempeh, edamame) – Rich in phytoestrogens that may support hormonal balance.
• 🌾 Quinoa & Whole Grains (oats, buckwheat, amaranth) – Higher in protein than refined grains.
• 🍃 Protein Powders (whey, pea, hemp, or collagen protein) – Great for convenience and boosting intake.
Tips for Increasing Protein Intake
🔹 Start Your Day with Protein – Try eggs, Greek yogurt, or a protein smoothie.
🔹 Prioritize Protein at Every Meal – Build meals around high-protein sources.
🔹 Snack Smart – Choose protein-rich snacks like nuts, cottage cheese, or a protein bar.
🔹 Experiment with Plant-Based Proteins – Mix lentils, quinoa, and tofu into your meals.
🔹 Use Protein Powders if Needed – Add to smoothies, oatmeal, or coffee for an easy protein boost.
Final Thoughts
As you navigate perimenopause and menopause, protein should be a top priority in your diet. Increasing protein intake can help maintain muscle, support bone health, regulate metabolism, and keep energy levels stable. By making small, intentional changes to include high-quality protein sources at every meal, you can support your body through this transition and beyond.
Holistic Health services in Denver
As a leading functional medicine practice in Denver for over 17 years, Denver Holistic Medicine will help guide you to create the most optimal nutrition plan for you – through perimenopause and into menopause. We utilize a variety of natural and safe treatment options including in-depth lab analysis, nutraceutical supplementation, nutritional guidance, stress management education, immune and endocrine support, and more…
We work with all our patients on an individualized basis to develop the safest and most effective treatment plan for you. Schedule an appointment today to get started.