PROTEIN AND MENOPAUSE

Protein, protein, protein! You’ve heard it here a million times. One of the things I recommend to almost all of my clients is eating more protein. We know that as women age, they lose muscle mass. This loss of muscle mass contributes to lower rates of metabolism, which can lead to an increase in adipose tissue (body fat.) Loss of muscle mass also makes women more susceptible to injury, which decreases quality of life as we age. 

Protein is particularly important for perimenopausal women. It aids in maintaining muscle mass, reduces hot flush frequency, and aids in sleep. Adequate protein intake can also replace less healthy or more calorie rich foods in a diet, which can help stem menopausal weight gain.

Studies on menopausal populations provided recommendations for a daily protein intake of about 1-1.2 g/ kg of body weight to maintain muscle mass (when combined with weight training). For a 150 lb woman, that would be about 70-80 grams of protein per day. To make tracking protein easier for our clients, we recommend consuming 20-30 grams of protein with each meal, which brings our clients within this range. 

It is important to note that high intake of protein (around 2 g/kg of body weight) has been linked to osteosarcopenia, which is the combined loss of bone and muscle mass, in individuals over 65. (For reference, this would be about 140 grams of protein per day for a 150 lb woman.)

Now that we understand what the research says (eat adequate protein, but don’t go overboard), what is the best way to add protein into your diet? Often this takes a little bit of planning and a little bit of tracking. 

Omnivores

If you follow a relatively healthy diet without any dietary restrictions, getting adequate protein should be fairly easy. Lean meats, low mercury seafood, and dairy products from grassfed beef, are all great sources of protein. With the 20-30g per meal rule, this looks like about one serving of meat/seafood or two servings of dairy in a meal.

Plant-based Diets 

If you are a vegetarian or vegan, you may be surprised to learn that vegetables contain protein. Adding two cups of frozen spinach to your smoothie in the morning can add a whopping 12 grams of protein. Peas are also high in protein, with one cup containing about 8 grams of protein. Cruciferous vegetables contain about 4 grams of protein per cup, which may not seem like much, but this can add up.

Grains can be another great source of protein. Quinoa can add 9g of protein per cup to a dish, while a cup of lentils can add 18g of protein. Not only can vegetables be a good source of protein, they also contain large amounts of vitamins, minerals, and fiber. We recommend our clients add more fruits, vegetables, and whole grains to their diets, regardless of if they follow a plant-based diet or not. 

Alternative Diets

We know people eat a variety of diets, and may have several dietary preferences or restrictions that impact the way they consume food. One of the many benefits of personalized menopause coaching is the ability to work directly with a coach to tailor meal planning to your specific needs. We work with our clients to help them add adequate protein in a way that works for them. If you follow an alternative diet, schedule a free call with us to chat through ways to get more protein in your diet.

In summary

Adding adequate protein into your diet has many benefits. Maintaining muscle mass, reducing body fat gain, and reducing or managing menopause symptoms are all benefits of adequate protein intake during menopause. We recommend including 20-30 grams of protein with each meal. Vegetables, whole grains, lean meats, dairy, and seafood are all great ways to add protein to your diet.