How Much Protein Should Be Eaten During Perimenopause

As you enter perimenopause and menopause, protein intake becomes increasingly important. You’ve likely heard about the importance of protein for satisfying appetite or building muscle, but many people aren’t as aware of its role in overall health during perimenopause.

Body composition and nutritional status changes are common during perimenopause and menopause due to changes in hormone levels, such as the decline in estrogen. When estrogen levels drop, bone density, muscle mass, and fat mass are affected. Protein intake is essential for perimenopausal and menopausal women to support metabolic health, bone health, and weight management.

The recommended dietary allowance for protein is 0.8 grams (g) per kilogram (kg) of body weight, but evidence suggests higher protein intake may be beneficial for menopausal women. In this article, we will explore the optimal protein intake for women in perimenopause and menopause, the best sources of protein, and the impact protein has on overall health.

Importance of Daily Protein Intake for Menopausal Women

Macronutrients include protein, carbohydrates, and fats. Protein is a macronutrient, meaning we need it in relatively large amounts. Alternatively, vitamins and minerals are micronutrients because we need them in smaller amounts.  

Hormonal changes during perimenopause and menopause impact lean body mass, bone density, body composition, and overall metabolic health. If you are in perimenopause or already in menopause, you might have noticed changes such as reduced strength. Daily protein intake is critical for maintaining lean muscle mass and supporting bone health during perimenopause and menopause. Essential amino acids from protein are necessary to get from the diet for muscle protein synthesis, which helps maintain muscle mass and strength.

Consuming adequate amounts of protein, helps regulate blood sugar levels, supports weight loss, and helps maintain muscle mass. Following the recommended protein intake also supports your metabolic health by reducing the risk of insulin resistance and type 2 diabetes.

How to Eat Protein for Optimal Health

During menopause or perimenopause, prioritizing protein intake is especially important for preserving muscle and supporting metabolic health. This is because when estrogen levels decline, muscle loss accelerates and calcium absorption decreases, both of which impact bone density.

The focus of a healthy diet for menopause should be on ensuring that each meal and snack is rich in protein. Starting your day with a high-protein breakfast, such as greek yogurt or cottage cheese with fruit and granola, can help stabilize blood sugar, curb cravings, support a healthy body weight, and aid muscle maintenance. 

Complete proteins are those with all nine essential amino acids. The body cannot produce the essential amino acids, so it is necessary to get them through your diet. Complete proteins are essential for muscle function, muscle repair, and muscle strength. They are typically found in meat, poultry, fish, eggs, dairy products, soy products, quinoa, and buckwheat. If you follow a vegan or vegetarian diet, you need to be more mindful about incorporating complete proteins, as most plant-based proteins are incomplete. Incomplete proteins are those that lack one or more of the nine essential amino acids. Some of these include nuts, seeds, and beans. However, combining these with foods that provide the missing amino acids – for example, pairing rice and beans together – forms a complete protein.

Perimenopause and menopause are often associated with age-related anabolic resistance, meaning your body becomes less efficient at using protein to build muscle. To help your body build muscle during this stage of life, spread your protein intake throughout the day. For example, aim for 30 grams of protein at breakfast, lunch, and dinner instead of one high-protein meal. Spreading protein evenly across the day helps stimulate muscle protein synthesis. Optimal protein intake is typically determined based on your body weight and specific goals; however, starting with 20-30 grams of protein per meal as a general rule of thumb can help boost feelings of satisfaction, maintain lean muscle mass, and support weight loss. Pairing a higher protein intake with resistance training further enhances muscle preservation and strength by signaling your body to repair and rebuild muscle tissue. Even light strength training, such as exercising with 5-10 pound dumbbells, can make a meaningful difference over time.

If you are struggling with cravings or overeating later in the day, make sure you start your morning with a high-protein breakfast. Prioritizing protein at breakfast may help reduce cravings and lower daily calorie intake, supporting your weight-loss goals. Consistent protein intake paired with regular exercise helps counteract muscle loss and supports metabolic health during perimenopause and menopause.

High Quality Protein Sources

When it comes to your diet, protein is a key nutrient, especially during perimenopause and menopause. The recommended dietary allowance is 0.8 grams per kg of body weight. However, since muscle loss is more common during perimenopause and menopause, women should aim for around 1.0-1.2 grams per kg of body weight. Working with a registered dietitian will help you create realistic goals that will support your nutritional status and hormone levels.

Pairing high-protein foods with meals that have minimal refined grains and prioritizing healthy fats and fiber may help lower fat mass, increase muscle mass, and support positive body composition changes.

It is important to prioritize lean protein sources low in saturated fat to support optimal LDL cholesterol levels due to increased risk for cardiovascular disease in perimenopause and beyond. Total cholesterol is made up of low-density lipoprotein (LDL cholesterol), high-density lipoprotein (HDL cholesterol), and triglycerides. LDL cholesterol is often referred to as “bad cholesterol,” while HDL cholesterol is known as “good cholesterol.” A diet high in processed foods and saturated fat can raise LDL cholesterol and triglycerides, increasing cardiovascular disease risk.

Choosing lean, high-quality protein sources is important for perimenopausal and menopausal women. Below is a list of animal and plant-based proteins to focus on incorporating into your meals. 

Lean Animal Protein: 

• Chicken (breast or thigh, skinless)
• Turkey
• Lean beef (filet, sirloin, 90%-95% lean ground beef)
• Fish (salmon, tuna, and mackerel are rich in protein and omega-3 fatty acids, which support heart health.)
• Eggs
• Dairy products (Greek yogurt, milk, cottage cheese)
• Whey protein powders
  
  

Plant Protein: 

• Tofu (complete protein)
• Tempeh (complete protein)
• Edamame (complete protein)
• Soy Milk (complete protein)
• Grains (quinoa, buckwheat, and amaranth are all complete proteins.)
• Seeds (hemp seeds and chia seeds are complete proteins.)
• Legumes (pair with rice or lentils to build a complete protein.)
• Plant protein powders 
  
  

Role of Protein in Weight Management

Not only is protein essential for preserving lean muscle mass; protein also plays a significant role in how long you stay full and satisfied after eating. Consuming more protein helps increase lean muscle mass, which will help you lose weight. Spreading out your protein intake evenly throughout meals can further support appetite control, blood sugar balance, and overall energy levels.

A healthy diet that includes enough protein, healthy fats like avocado and fish, and complex carbohydrates such as whole grains, provides your body with the nutrients it needs to function well and manage weight effectively. Pairing healthy dietary habits with regular exercise, especially resistance training, can help maintain muscle mass, improve body composition, and support overall health and well-being during perimenopause and menopause. 

How Protein Helps With Healthy Aging

As you go through perimenopause and menopause, your body becomes less efficient at building and maintaining muscle mass. Protein is the building block needed to increase muscle preservation, support muscle strength, and muscle repair. Maintaining muscle mass is important not only for physical fitness and body composition, but also for supporting metabolism, bone health, tissue repair, and immune function.

Consuming enough protein each day may help reduce your risk of age-related diseases such as osteoporosis and sarcopenia, a progressive loss of muscle that can negatively affect your quality of life. A healthy diet paired with regular physical activity will help preserve bone health and reduce the rate of muscle loss, supporting long-term health.

A balanced diet that includes sufficient protein, healthy fats, complex carbohydrates, and consistent movement can promote healthy aging, improve daily function, and support overall well-being well into later life. A registered dietitian can help you navigate perimenopause and menopause and support your health and wellness goals, so that you can age gracefully.

If you’re in perimenopause or menopause and want a clear, structured plan to hit your protein goals, preserve muscle, and support your metabolism, we’re here to help. Join our program and get personalized guidance built for this stage of life.