Protein plays an important role in women’s everyday health — especially before and after menopause. Menopause is just one day. It describes the stage of a woman’s life when her menstrual periods stop permanently for one year, and she can no longer get pregnant.
Shifts in hormone levels in midlife can lead to less muscle tone, more belly fat, and a slower metabolism — changes that protein can help counteract.
Aging alone increases protein needs as women become more vulnerable to diminishing muscle mass and bone-thinning osteoporosis, which strikes four times more older women than men.
Loss of Lean Muscle Mass
During the transition from perimenopause to menopause, muscle mass loss is also accelerated, with reports of lean body mass (LBM) decreasing by 0.5%. That number increases if there are changes in dietary intake and very little exercise.
How to Preserve Lean Muscle Mass
- Resistant training (ladies, we must lift weights, do push-ups, squats, etc.)
- Lean protein intake (1.0-1.2 grams/kilograms of body weight per day or 20-40 grams per meal)
Protein Benefits
Researchers concluded that high protein intake is associated with long-term beneficial effects, such as stronger bones and increased muscle mass. Protein also promotes satiety—a satisfied feeling of being full after eating.
Protein Recommendations
Where to find the protein? Chicken, fish, dairy products (yogurt, milk, cheese), and plant-based foods such as grains, nuts, seeds, beans and other legumes, vegetables, and tofu and other soy-based items. Each meal of the day should include 20–25 g of protein, and ideally, snacks would also include similar amounts of protein.
One-Day High Protein Meal (20-40 grams/meal)
Breakfast: Burrito Bowl (37 grams total)
3 large eggs
½ cup cooked brown rice
½ cup black beans
1/4 cup cheese
½ avocado
pico de gallo (optional)
Lunch: Quinoa and Lentils (40 grams total)
½ cup cooked lentils
½ cup cooked quinoa
3 oz grilled chicken breast, 1 cup mixed greens
1 tbsp olive oil + lemon juice dressing
Dinner: Tofu & Veggie Stir-Fry (23.5 grams total)
½ block (3.5 oz) firm tofu
1 cup roasted Brussels sprouts
½ cup cooked brown rice
1 tbsp tamari + garlic + sesame oil stir-fry sauce
A registered dietitian can help create an individualized meal plan to determine how much protein you need. Book a complimentary nutrition phone consultation now to learn how to eat better to improve your health.
Nutritionally Yours,
Jerlyn
