Do Women Need More Protein During Menopause?
August 26, 2025
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Aging is an inevitable part of life, and part of the aging process means losing muscle mass.
Muscle aging is caused by inevitable changes in core bodily functions like hormone regulation, inflammation, mitochondrial dysfunction, and cell damage. Additionally, there are lifestyle factors that can ‘speed up’ the aging process, so to speak. Physical inactivity, poor nutrition, smoking, excess alcohol, inadequate sleep, and chronic stress can all negatively impact your muscle mass.
As your muscles age, the first thing you’ll notice is a slower metabolism. A slower metabolism may make you feel less hungry and more tired.
You’ll notice you’re losing muscle size (and strength) but gaining more body fat. And you may also notice your normal workouts become more challenging, it takes you longer to recover from them, and you may start to have more aches and pains.
Depending on your level of physical fitness, age, and overall health, you may notice your muscles appear smaller.
But it’s not always possible to see the signs of ‘muscle aging’ because these changes are happening deep in the cells of your muscles. However, if you’re experiencing weakness, a slower metabolism, or longer recovery times, your muscles are likely shrinking. Don’t panic – this is a normal part of getting older.
No matter your age, lean muscle mass is important for your overall health and long-term quality of life.
Believe it or not, both cardio and strength training exercise reduce the rate that your muscles are shrinking. While strength training is optimal, cardio exercise supports muscle growth too. Keep in mind that good nutrition is important. Hitting your daily protein goal will allow your body to grow and maintain muscle. If you’re unsure of how much protein you should be getting, read this blog post on high-quality proteins.
To put it simply: no.
No collagen supplement is as effective as high-quality milk protein, such as whey or casein, for supporting muscle growth.
Milk is an easily digestible, high-quality protein with essential and branched-chain amino acids that help your body build and maintain muscle mass. Collagen is difficult to digest, low in the essential and branch chain amino acids, and typically has a minimal impact on muscle.
Losing muscle mass is normal and inevitable, but there are two things you can do to maintain and even grow your muscle mass as you age. First, stay active with cardio and strength training exercises. Second, consume enough high-quality protein so your body has the building blocks it needs to support muscle mass.
Learn more about anti-aging nutrition here.
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