Most of us are aware that we need dietary protein for maintaining lean muscle mass. The other benefit is the role protein plays in metabolic detoxification.
Protein is required to make the enzymes used for many body processes, including detoxification.
It’s also helpful for hormone production, muscle recovery, blood sugar regulation, healthy ageing, satiety, and more. Protein is known to be the most satiating of all the macronutrients, so it helps keeping energy levels high.
One study has indicated that a diet consisting or 44% protein provides greater clearance of medications within the liver than a diet containing 10% protein.
Women in peri-menopause and beyond need to consume 30-50 grams of protein at breakfast or their first meal of the day to build muscle effectively. For vegetarians or vegans, the target is 45-50 grams due to the lower absorption rate of plant proteins.
Women in perimenopause need more protein than they did when they were younger. The recommended average amount of protein for a woman in her 40s is approximately 56 grams.
Why women need more protein in (peri)menopause
- It balances hormones Protein also plays a part in regulating hormones including oestrogen, insulin and thyroid hormones. It’s therefore essential for women in perimenopause, as this is a time when oestrogen levels drop and hormone levels fluctuate.
- Weight management As we transition into menopause, our oestrogen levels decrease. This leads to a loss of lean body mass (LBM) and an increase in fast mass (FM). We can counteract this by eating more protein which takes longer to digest than other nutrients. As a result, it keeps us full for longer, meaning we’re less likely to snack. Research shows that eating a high-protein diet, over a long period of time, leads to weight loss and people generally weigh less as a result.
- To prevent muscle loss From the age of 40 on, our skeletal muscle mass decreases between 3-8 per cent every decade and by the age of 60, it’s declining at a rate of 10-15 per cent every 10 years. Studies show however that eating protein may improve muscle protein synthesis. Spreading your protein consumption over three meals per day is thought to aid the stimulation of muscle protein synthesis.
- Bone health Along with Calcium, Vitamin D and K2, protein supports our bone health and reduces the risk of osteoporosis, which become more prevalent in women during menopause. Perimenopause is therefore the time to action to keep your bones strong in the future.
Many consume far more carbohydrates than protein so make sure you are consuming enough protein.
Example:
160g salmon filet = 32g protein
85g edamame beans = 10g protein
100g brown rice = 2.5g protein
1tbsp almond butter = 3g protein
1 tbsp mixed chia & flaxseed = 3g protein
A dinner of 2 chicken thighs, 200g sweet potato and 125g green beans = 55g protein
1 portion mackerel, 100g black lentils, 100g edamane beans = approx 47g
Here are some of the top choices for the best protein snacks with at least 10 grams of protein to keep you full and energized:
Hard-boiled Eggs + vegan cheese (12–15 grams of protein)
- A quick and easy gluten-free protein snack
- High in choline, essential for brain function (great for pregnant women!)
- Balanced with healthy fats to keep you full
Chicken or Turkey Roll-Ups (15–20 grams of protein)
- Lean protein with no added carbs
- Wrap turkey or chicken slices around avocado for a satisfying, nutrient-packed snack
- Use a lettuce wrap to avoid using bread if you’re eating low-carb
