As women navigate the menopause, our bodies undergo significant shifts. Oestrogen, our reproductive hormone, begins to decline, bringing with it a cascade of changes that can impact everything from bone density to mood. Understanding Menopause Nutrition: Why Protein Matters is essential for adapting to these changes, particularly in terms of protein intake.
While these changes are natural, they don’t have to dictate our health trajectory. In fact, understanding and strategically addressing our nutritional needs, particularly protein intake, as part of Menopause Nutrition: Why Protein Matters, can be a game-changer for those experiencing menopause.
Leading the charge in this vital conversation is Dr. Gabrielle Lyon, a board-certified physician and author of “Forever Strong,” who champions the concept of “Muscle-Centric Medicine.”
Incorporating adequate protein into your diet is a key aspect of Menopause Nutrition: Why Protein Matters. It supports muscle maintenance, which is crucial during this transitional phase.
Dr. Lyon emphasizes that skeletal muscle isn’t just for aesthetics or movement; it’s the organ of longevity, profoundly influencing metabolic health, immune function, and even brain health. For women going through peri-menopause and menopause this focus on muscle becomes even more critical.
Menopause Nutrition: Why Protein Matters for Women
Incorporating Menopause Nutrition: Why Protein Matters into your diet can significantly enhance your well-being.
You might have heard the general recommendation for protein intake: around 1 gram per kilogram of body weight. However, as Dr. Lyon and other experts highlight, this is merely the minimum to prevent deficiency, not to optimize health, especially as we age. For women in perimenopause and menopause, our bodies become less efficient at utilising protein, a phenomenon often referred to as “anabolic resistance.” This means we need more protein to achieve the same muscle protein synthesis (the process of building and repairing muscle) that a younger body might with less.
Why is this so important during menopause?
- Combating Muscle Loss (Sarcopenia): With declining estrogen, women naturally experience an accelerated loss of muscle mass and strength, known as sarcopenia. This isn’t just about losing physical prowess; muscle is metabolically active tissue. Losing it can slow your metabolism, contribute to weight gain, and impact your ability to perform daily activities with ease. Adequate protein provides the building blocks to counteract this decline, supporting muscle maintenance and even growth when combined with resistance training.
- Supporting Bone Health: Menopause significantly increases the risk of osteoporosis due to declining bone density. Protein, alongside calcium and vitamin D, plays a crucial role in maintaining strong bones and reducing fracture risk.
- Hormone Regulation and Satiety: Protein contributes to hormone production, which is especially important during hormonal fluctuations.
Furthermore, protein is incredibly satiating, helping to keep you feeling fuller for longer. This can be a powerful tool for managing appetite, preventing overeating, and supporting healthy weight management, which can become more challenging during menopause due to metabolic shifts.
Energy Levels and Blood Sugar Stability: A steady supply of protein can help stabilise blood sugar levels, preventing the spikes and crashes that can lead to fatigue and cravings. Starting your day with a protein-rich meal can set you up for sustained energy throughout the day.
The Active Woman’s Even Greater Need
For active women, Menopause Nutrition: Why Protein Matters could dictate energy levels and recovery.
If you’re a woman who trains, whether it’s CrossFit, running, lifting weights, or any other form of exercise, your protein requirements are even higher. Exercise creates a greater demand for muscle repair and rebuilding. Dr. Lyon often suggests aiming for 1 gram of protein per pound of ideal body weight, or at least 1.4 to 2.5 grams per kilogram of body mass for those who exercise regularly. This significantly surpasses the standard recommendations and is crucial for optimal muscle adaptation and recovery.
Think about it: every time you challenge your muscles at CrossFit Chiltern, you’re creating microscopic tears that need to be repaired. Protein is the essential nutrient for this process. Without enough, your body won’t be able to recover effectively, your performance may suffer, and you could actually hinder your progress in building and maintaining that vital muscle mass.
How to Prioritise Protein in Your Diet:
So, how do you incorporate these higher protein targets into your daily life?
- Focus on High-Quality Sources: Prioritise complete protein sources that contain all essential amino acids. These include:
- Lean meats (chicken, turkey, beef)
- Fish (salmon, tuna)
- Eggs
- Dairy products (Greek yogurt, cottage cheese)
- Whey protein powder (a convenient and high-quality option, especially for post-workout recovery)
- For plant-based options, combine various sources to ensure a complete amino acid profile (e.g., lentils and rice, nuts and seeds, tofu, tempeh).
- Spread Your Intake: Instead of consuming most of your protein in one meal, aim to distribute it throughout the day. Dr. Lyon recommends 30-50 grams of high-quality protein at each main meal to optimize muscle protein synthesis.
- Make Protein Your Priority: When planning meals, think about your protein source first, then add your carbohydrates and healthy fats.
- Strategic Snacking: If you find it challenging to hit your protein targets with meals alone, incorporate protein-rich snacks like a hard-boiled egg, a handful of nuts, or a protein shake.
- Consider Supplementation: Protein powders can be a valuable tool to help you reach your daily protein goals, particularly for active individuals or those with busy lifestyles. Always choose high-quality brands with minimal added sugars or artificial ingredients.
Menopause is a powerful chapter in a woman’s life, and it’s an opportunity to embrace new strategies for optimal health. By understanding and prioritising your protein intake, especially when combined with the strength training we advocate at CrossFit Chiltern, you’re not just managing symptoms; you’re building a foundation for a strong, vibrant, and resilient future.
You do not need to be a CrossFit Chiltern member to join the Ignite Nutrition Programme!
Dr Amy George.
GP, HSN Nutrition Coach & CF L1 Coach.
Ready to take control of your health and thrive through menopause?
Follow me for inspiration and tips: https://www.instagram.com/dr_amy_nutrition_crossfit/
- Considering a holistic approach to your well-being, including movement, nutrition, lifestyle, sleep, and support systems? Explore our Nutrition Programme by booking a discovery call today!
(Note: This blog post provides general information and is not a substitute for professional1 medical advice. Always consult with a qualified healthcare professional or registered dietitian for personalised guidance regarding your dietary needs and health conditions.)