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Do Women Need More Protein During Menopause?

Reading time: 3 minutes

In the health & fitness community, it’s well accepted that athletes need more protein than the average person. We also know that older adults need more protein because the human body becomes less efficient at utilizing protein to repair and build muscle. But what about women going through menopause?

The Connection Between Menopause and Muscle Loss

Menopause is a natural process that happens to women between the ages of 45 and 55, when they don’t get their period for at least 12 consecutive months.

Happening at the same time, regardless of gender, as we age, we lose muscle mass. Muscle aging, also called sarcopenia, is caused by inevitable changes in core bodily functions like hormones, inflammation, mitochondrial dysfunction, and cell damage. There are lifestyle factors that ‘speed up’ the aging process, like physical inactivity, poor nutrition, smoking, excess alcohol, inadequate sleep, and chronic stress.

Along with bodily changes like hot flashes and mood swings, the declining estrogen levels caused by menopause accelerate muscle loss. This is further exacerbated in women who don’t lift weights or eat enough protein.

The Benefits of Adequate Protein Intake During Menopause

Consuming enough protein during menopause helps you:

Preserve muscle mass and strength
Support a healthy metabolism and healthy weight
Support recovery from exercise and resistance training
Reducing the risk of falls and fractures because you’ll have better functional fitness

How Much Protein Do Menopausal Women Need?

While it’s important to eat enough protein throughout your life, it becomes imperative for women during menopause. Adequate protein intake helps offset sarcopenia, allowing you to maintain more muscle mass and strength.

It’s recommended that menopausal women get 1.2 – 1.8 grams of protein per kilogram of body weight per day.

What’s the Right Kind of Protein?

Aim to get most of your protein from high-quality, complete sources that are easy to digest. Think chicken, turkey, fish, eggs, and low-fat dairy products.

If you’re unable to get enough protein through diet alone, consider supplementing. Whey protein isolate is a high-quality, easy-to-digest protein source that will help you maintain muscle mass and strength. Muscle 5 is the ultimate 5-in-1 formula to build and protect muscle, at any age. In addition to 40 grams of whey and casein protein, it has creatine for enhanced strength & performance, along with vitamin D and calcium for overall wellbeing. With 40 grams of protein per scoop, it’s a no-brainer for supporting your protein intake.

Remember that protein is essential, not optional, during menopause. Assess your daily intake, make the necessary changes, and consider supplementing if you’re falling short on your goal.