The Power of Protein: Why It’s Crucial During Menopause
Menopause is a time of significant change for women, both physically and emotionally. While you may be focusing on managing hot flushes, mood swings, or even those unexpected changes in your waistline, there’s one nutritional hero that often gets overlooked: protein.
As a nutritionist, I often hear women in midlife say they feel sluggish, notice their muscle tone slipping away, or struggle with cravings. These are all areas where protein can make a real difference. So, let’s dive into why protein is so important during menopause and how to make it work for you
Why Protein Matters in Midlife
- Preserving Muscle Mass
From around the age of 40, we start to lose muscle mass naturally—a process called sarcopenia. This can accelerate during menopause due to hormonal changes, particularly the drop in oestrogen. Protein is essential for maintaining and rebuilding muscle tissue, helping you stay strong, toned, and active. - Boosting Metabolism
With muscle loss often comes a slower metabolism, which can make it easier to gain weight. Protein requires more energy for your body to process than carbohydrates or fats, meaning it can help keep your metabolism ticking over and support weight management. - Supporting Bone Health
Oestrogen also plays a key role in maintaining bone density, so as levels drop, women become more at risk of osteoporosis. Protein works alongside calcium, magnesium, and vitamin D to strengthen bones and reduce this risk. - Balancing Blood Sugar and Reducing Cravings
Struggling with sugar cravings or energy dips? Protein helps to stabilise blood sugar levels, keeping you fuller for longer and making it easier to resist those tempting biscuits
How Much Protein Do You Need?
The general recommendation for protein is around 0.8g per kilogram of body weight per day. However, during menopause, aiming for closer to 1–1.2g per kilogram can be beneficial to support muscle and bone health.
For example, if you weigh 70kg, that’s around 70–84g of protein daily. This might sound like a lot, but spread it across meals and snacks, and it’s more manageable than you think!
Where to Find Protein
Here are some easy ways to include more protein in your diet:
- Lean meats and poultry – Chicken, turkey, and lean cuts of beef or pork are excellent sources.
- Fish and seafood – Oily fish like salmon and mackerel are rich in protein and heart-healthy omega-3s.
- Eggs – A versatile and affordable option, perfect for breakfasts or snacks.
- Dairy – Greek yoghurt, cottage cheese, and milk are protein-packed and bone-friendly.
- Legumes and pulses – Lentils, chickpeas, and beans are great for plant-based protein.
- Nuts and seeds – Almonds, walnuts, and chia seeds make a handy snack or smoothie addition.
- Protein powders – Ideal for a quick boost, particularly after a workout. Look for options free from added sugars or unnecessary ingredients
Tips for Getting Enough Protein
- Start Your Day Right
Swap sugary cereals for protein-rich breakfasts like scrambled eggs, Greek yoghurt with berries, or a smoothie with a scoop of protein powder. - Add a Protein Source to Every Meal
Make sure each meal includes a protein component. For example, add chicken to your salad, tofu to your stir-fry, or beans to your soup. - Snack Smart
Instead of reaching for crisps or chocolate, try a handful of nuts, a boiled egg, or some hummus with veggie sticks. - Plan Ahead
Batch-cook meals with protein-rich ingredients like chilli con carne, lentil soup, or grilled chicken so you always have something ready to go.
If you have read all of this and still your head is in a spin, I totally get it. There is so much information out there.
If you would prefer to speak to someone to get some guidance, I offer a free 15min chat to see how best I can support and guide you on your next steps.Want to have a chat?