Protein Intake Checklist for Menopausal Women

☐ Monitor individual protein needs based on health conditions and activity level

☐ Target 0.7-1.0 grams of protein per pound (lb) of body weight daily - which for many women I say aim for about 100grams of protein daily to start

☐ Spread protein intake across 3-4 meals (25-30 grams per meal)

☐ Prioritize lean protein sources: fish, poultry, eggs, legumes, organic tofu, etc.

☐ Combine protein intake with resistance training for muscle preservation

☐ Choose protein sources rich in calcium and vitamin D for bone health

☐ Balance protein with healthy fats and complex carbohydrates with fibre

☐ Stay hydrated and drink water with protein consumption

☐ Consider consulting healthcare provider about protein supplementation

Why do women in perimenopause and menopause need protein?

As you navigate through the perimenopausal and menopausal transition, your body goes through many changes that can affect your weight, muscle mass, and overall health.  

Consuming enough protein is essential for menopausal women to maintain muscle strength and support a healthy weight.  The right approach to nutrition during this time can help you manage symptoms and lower the risk of chronic diseases. (Scroll to the bottom for a free protein downloadable or click here).

Protein plays a crucial role in your diet, helping to preserve lean muscle mass, which is particularly important as hormonal changes can lead to weight gain and loss of muscle.  

Incorporating lean protein sources, such as chicken/poultry, fish/seafood, beans/lentils, and dairy products such as greek yogurt or cottage cheese, are all great protein options.

Understanding how much protein you need and how it can impact your health can make a significant difference in your wellness journey.  Learning to balance protein with other nutrients will empower you to make informed decisions that support your body through this transition.

Whey Protein and Metabolic Health

Optimal protein intake can support muscle mass, which often declines during this transition.

Whey protein supplementation in postmenopausal women can improve body composition and metabolic health, including reductions in abdominal fat as well as cholesterol levels. I suggest 1 scoop whey isolate protein which is typically 25 grams of protein daily to top up what they may not be getting enough of in one's diet.

Understanding Menopause and Vitamin D

During perimenopause and menopause there is a gradually change and decrease in estrogen as well as progesterone. Changes in these hormone levels can impact not only your metabolic health but also your bone health.  I recommend all my patients to check their 25-hydroxy vitamin D levels annually.  This is important to focus on as Vitamin D levels affect your bone health, hormone levels, immune health, etc.

Focus on foods rich in these nutrients, such as grass fed dairy products, white button mushrooms, etc. However, I do recommend most patients supplement with Vitamin D3 depending on their specific blood levels and needs for them. The dosage will vary but the typical dose is 1000IU daily. However some patients may need higher doses.

Nutritional Strategies for Managing Menopausal Weight Changes

Certain dietary strategies can help alleviate common symptoms of menopause.

Incorporating a Mediterranean (MED) diet can be important to help with nutrition. This diet emphasizes extra virgin olive oil, fish/seafood 2-3 times a week, fruits, vegetables, whole grains, and legumes. The MED diet has been extensively studied for benefiting weight, reducing inflammation, 

You might also want to focus on foods that are rich in phytoestrogens, such as soy products and flaxseeds. These can help balance hormones and lessen hot flashes.

Movement and Exercise for Optimal Health Menopause

Engaging in regular physical activity combined with a balanced diet can keep your body strong. Aim for at least 150 minutes of moderate exercise each week to maintain your weight. For patients who want to lose weight, increase to 300 minutes of moderate to intense exercise each week which could be something like hiking and walking and then during the same session running quickly for a 10 second interval and then walking moderately for 2-4 minutes.

Ensure at least 2-3 times a week these times include resistance and weight training. The key is to be consistent and to move your body daily. Find an activity you enjoy or more than one activity and just make sure you block time daily to do something active.

Effects of Protein on Menopausal Health

During menopause, your body experiences significant changes, especially in muscle mass and bone health. Consuming adequate protein can help you manage these changes effectively, supporting your overall wellness during this transition.

Protein's Impact on Muscle Mass and Bone Density

Adequate protein intake is vital for maintaining lean muscle mass. As you go through menopause, hormonal shifts can lead to sarcopenia, which is the loss of muscle mass and strength. Consuming enough protein can stimulate muscle protein synthesis, which is crucial for rebuilding and preserving your muscle tissue. Research shows that higher protein diets can also positively affect bone density. Protein contributes to bone health by supporting the development of bone mass and reducing the risk of osteoporosis.

Ensuring you include protein in your diet helps maintain stronger bones during this crucial period. Foods like lentils, quinoa, beans, and nuts provide good amounts of protein. These options also come with additional benefits like fiber, which supports digestive health and helps manage weight.

Plant-based proteins can play a role in reducing fat mass while preserving muscle. They also offer important micronutrients that help combat the effects of menopause.  Studies have shown that soy protein consumption can lead to improvements in lipid profiles and blood pressure in perimenopausal women, and may reduce the intensity of vasomotor symptoms.

How much protein do I need?

The amount each person needs varies. I suggest all my women patients aim for about 0.7-1.0 grams of protein per pound (lb) of your body weight depending on the activity level of the individual. This amount supports muscle preservation and promotes better overall health.

But the easiest thing to do is to aim for 100grams of protein daily. More if you're exercising more and or doing more resistance training.  You should also focus on spreading protein intake throughout the day so splitting for example the 100 grams into 3 meals would be about 30-35 g at each of the 3 meals.  The amount does vary so it is important to speak to your primary health care provider before starting any big changes in your diet

Menopause, Body Composition, and Metabolic Health

During perimenopause and menopause, significant changes in body composition and metabolic health related to insulin resistance can occur. These changes can lead to increased risks of obesity, metabolic syndrome, and cholesterol and heart issues. Understanding these impacts can help you manage your health effectively.

You may notice a loss of lean muscle mass and an increase in fat, particularly around the abdomen. This shift can lead to a higher body fat percentage and changes in the distribution of fat in the body.

This fat gain is associated with an increased risk of obesity, which is a contributing factor to metabolic syndrome. You might also find that your energy levels change, making it harder to maintain physical activity, which is crucial for managing body composition.

It’s best to limit foods high in sugar, caffeine, and alcohol. These can worsen symptoms like hot flashes and mood swings and often women find they are more reactive to foods like coffee and alcohol during the perimenopausal and menopausal years.

Increasing your protein intake can aid in muscle preservation and support weight management. Protein-rich foods can also enhance satiety, making it easier to control appetite. These changes can boost your energy levels and help you manage weight more effectively during this transitional phase. Adequate protein helps you to feel "full" and therefore it also helps to control cravings and appetite. This is a huge factor when it comes to weight management. If you're hungry and you're craving food all the time it's not a healthy salad or piece of chicken you want, it's often a sugary or carb laden snack!

Can protein shakes be beneficial for women going through menopause?

Protein shakes can be a convenient way to increase your intake, especially if you struggle to get enough protein from whole foods. As I mentioned earlier I often recommend a whey protein isolate but there are also other protein options if you prefer a shake, anywhere from 1 to 2 scoops daily. Examples are beef protein, fermented vegan protein powder, etc.

Do you have more questions and aren't sure if I can help you? Book a free discovery call here with me for Ontario residents only.

Also, I created a FREE protein ebook download that you may find helpful and it includes practical tools for you. Download it here.

To your health,

Dr. Amy Tung, HBSc, ND, MSCP

Naturopathic Doctor, Menopause Society Certified Practitioner

References:

Boutot, M., Purdue-Smithe, A., Whitcomb, B., Szegda, K., Manson, J., Hankinson, S., Rosner, B., & Bertone-Johnson, E. (2018). Dietary Protein Intake and Early Menopause in the Nurses’ Health Study II. American Journal of Epidemiology, 187, 270–277. https://doi.org/10.1093/aje/kwx256.

Mercer, D., Convit, L., Condo, D., Carr, A., Hamilton, D., Slater, G., & Snipe, R. (2020). Protein Requirements of Pre-Menopausal Female Athletes: Systematic Literature Review. Nutrients, 12. https://doi.org/10.3390/nu12113527.

Agostini, D., Donati, S., Lucertini, F., Annibalini, G., Gervasi, M., Marini, C., Piccoli, G., Stocchi, V., Barbieri, E., & Sestili, P. (2018). Muscle and Bone Health in Postmenopausal Women: Role of Protein and Vitamin D Supplementation Combined with Exercise Training. Nutrients, 10. https://doi.org/10.3390/nu10081103.

Hawley, A., Tacinelli, A., Walker, S., Liang, X., & Baum, J. (2021). The Impact of Whey Protein and/or Omega-3 Fatty Acid Supplementation on Body Composition, Energy Expenditure and Metabolic Health in Postmenopausal Women (SHAPE Study). Current Developments in Nutrition. https://doi.org/10.1093/CDN/NZAB041_015.

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Last Updated: November 20, 2024