Protein Intake During Menopause: A Path to Better Health
As we navigate midlife, particularly during menopause, we often hear the advice to increase our protein intake. This period brings significant hormonal changes that can impact metabolism, muscle mass, and overall health. Increased protein intake becomes crucial in managing these changes effectively. But all proteins are not created equal, so it’s important to choose quality foods to meet your dietary needs.
The Benefits of a Higher-Protein Diet
- Weight Management: Increasing protein intake is one of the keys to unlocking midlife weight loss and can lead to a reduction in fat mass and triglyceride levels as well. Studies have shown that a higher-protein diet is more effective in promoting weight loss and reducing total body fat compared to high-fiber diets, especially in overweight and obese women.
- Improved Metabolic Response: During perimenopause, our blood sugar regulation and stress response begin to change, which can lead to insulin sensitivity, elevated cortisol levels, and other issues. Research shows that a higher-protein intake, as a part of a balanced diet, can help women manage their blood sugar levels.
- Reduced Fall Risk: As we age, we experience a natural decline in lean body mass and bone density, both of which help keep us stable and avoid falls. Strength training along with higher protein intake has been associated with a reduced frequency of falls.
Protein and Bone Mineral Density (BMD)
The relationship between protein intake and bone mineral density (BMD) or fracture risk is inconsistent. However, given the other benefits of a higher-protein diet, it’s worth ensuring adequate protein intake to support overall health during menopause. In fact, by the time women reach 40, they need to start thinking about their bone health and how to reduce their risk of osteoporosis.
What Should We Be Eating?
To boost your protein intake, aim to include a variety of protein-rich foods in your meals.
Excellent sources of protein include:
- Legumes and Beans: Black beans, lentils, & chickpeas as a few examples
- Nuts and Seeds: Almonds, chia seeds, flaxseeds, and walnuts.
- Eggs: A versatile and nutrient-dense option.
- Lean Meats: Chicken, turkey, and other lean cuts of meat.
- Fish: My personal favorite
- Tofu: A great plant based option
- Red Meat: Beef, bison, & lamb
How Much Protein Do You Need?
Aim for 20-35 grams of protein per meal, with a minimum of 60 grams per day. Spreading protein intake throughout the day ensures your body gets a steady supply.
My first suggestion is to take note of your protein intake for a week, specifically note how much protein you are eating a day for a week. Are you getting enough protein?
Next, I encourage you to first focus on breakfast. Try to eat 20-25 grams of protein in the morning, something simple like smoked salmon or eggs.
Are Protein Shakes Worth It?
While protein shakes can be convenient, it’s best to get your protein from whole foods whenever possible. Whole foods provide a variety of nutrients that are beneficial to overall health.
However, I know you’re busy and some days you just need something in a pinch, so if you’re considering supplements, Collagen powder is my recommendation. I love Collagen Fit by Thorne which does have 14 grams of protein per serving. Collagen Fit is an unflavored collagen powder with collagen peptides that promote joint health and the growth of lean muscle mass, plus nicotinamide riboside (NR) for cellular energy and cellular repair,
The bottom line is that increasing your protein intake during menopause can have significant health benefits, from weight management & blood sugar control to reducing the risk of falls. Whole foods are your best source of protein, providing a multitude of nutrients that contribute to your overall well-being, but protein powders can work in a pinch.
To learn more about dietary needs during menopause, book a discovery call.
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When you choose a NAMS-certified naturopath like me to walk alongside you through perimenopause and menopause, you’re choosing an advocate with extensive training in nutrition, exercise, stress management, and supplements – all crucial aspects of your care. Additionally, a certified specialist will bring insights and training in hormone treatment that are specific to this transitional stage of life.
