Protein in Menopause: Nutrition Strategies for Midlife Health


As you go through menopause, your body undergoes a lot of changes because of shifting hormone levels. These changes can impact your muscle strength, bone health, and how your body processes energy. It’s really important to make sure you’re getting enough protein to help manage these effects. This article provides you with straightforward and useful tips on how much protein you need, when you should eat it and and which type is best. It’s perfect for anyone going through menopause or preparing for this phase, so you can stay healthy and feel strong during this significant life transition.

What is Protein?

Protein is a key nutrient made up of smaller parts called amino acids, which are like building blocks for your body.

Protein is essentially the building block of life.

It’s found in foods like meat, beans/legumes, nuts, and dairy.

It’s key in maintaining muscle mass, supporting bone health, and facilitating numerous metabolic processes, like blood sugar control. As we age, our bodies become less efficient in assembling protein into muscle making it even more important to ensure we’re getting enough in midlife.

Why is Protein important in menopause?

Protein plays a vital role during menopause for several reasons:

Age-Related Muscle Loss (Sarcopenia): As women age, especially during and after menopause, they naturally lose muscle mass, a condition known as sarcopenia. Protein is crucial for muscle maintenance and repair. By increasing protein intake, you can help counteract this muscle loss, maintaining strength and mobility.

Bone Health: Menopause can lead to a decrease in bone density due to hormonal changes, increasing the risk of osteoporosis. Protein is a major component of bone and is essential for bone health. Adequate protein intake supports bone density and strength, helping to prevent fractures and bone-related injuries.

Blood Sugar Control: Fluctuations in hormones during menopause can lead to changes in insulin sensitivity and blood sugar levels. Protein has a minimal effect on blood sugar compared to carbohydrates. Incorporating protein into meals can help stabilize blood sugar levels, which is beneficial for overall metabolic health and can aid in preventing diabetes.

Satiety: Protein is highly effective in promoting feelings of fullness, which can help in managing hunger and ensuring nutritional adequacy. By incorporating protein-rich foods into your meals, you can achieve a more satisfying and balanced diet, supporting your overall health and well-being during this transitional period.

How Much Protein do we need in menopause?

Determining how much protein you need during menopause can be somewhat complex, as recommendations vary and research specific to menopausal women is still evolving.

Canadian Guidelines: Health Canada suggests a general protein intake of 0.8 grams per kilogram of body weight per day for adults. However, this recommendation is not specifically tailored to menopausal women, who may have different needs due to changes in muscle mass and bone density.

American Guidelines: The Dietary Guidelines for Americans recommend a similar intake of 0.8 grams per kilogram of body weight. Again, these guidelines are for the general adult population and don’t address the unique needs of menopausal women.

NOTE: You can use the following equations to calculate your protein needs:

Step 1: Weight in pounds (lbs) ÷ 2.2 = weight in kg

Step 2: Weight in kg × 0.8 = Average Daily Protein Need (g)

(Note: 1 kg = 2.2 lbs)

Leading research indicates that these standard recommendations may not be sufficient for menopausal women. The argument is that increased protein may be beneficial to counteract muscle loss and support bone health. Some suggest that an intake of around 1.2 to 1.5 grams per kilogram of body weight might be more appropriate.

In a study that observed healthy women who had gone through menopause, it was found that women who ate less protein were not as strong in their upper and lower body activities compared to women who ate more protein. This was true even when both groups did the same amount of physical exercise.

For menopausal women who are physically active, especially those engaged in weight training, the protein needs may be even higher. Weight training is advisable during menopause to counteract muscle loss and maintain bone density. Active menopausal women might benefit from even higher protein levels possibly around 2.0-2.4 grams per kilogram of body weight.

Protein Timing

Dietitians generally agree on two key factors regarding protein intake for midlife women:

1. Aim for at least 20–25 g of high-quality protein with each main meal (breakfast, lunch, dinner).

This amount is considered optimal for stimulating muscle protein production, which is crucial for maintaining muscle mass as we age.

2. Eating protein before and after exercise can enhance the protein’s ability to build and repair muscle. Physical activity, particularly strength training, increases muscle sensitivity to protein. This means that consuming protein in proximity to exercise can be more effective in promoting muscle health.

Sources of Protein

Protein comes in many forms, and it’s important to include a variety. Here are some great options:

Animal Protein:

  • Lean meats,
  • poultry,
  • fish,
  • eggs, and
  • dairy products.

Plant-Based Protein:

  • Legumes,
  • nuts,
  • seeds,
  • tofu, and
  • whole grains.

Plant-based foods like tofu, beans, and lentils are great sources of protein. Plus, these plant proteins usually come packed with fiber and important nutrients like iron and magnesium. There are many benefits to including more plant-based proteins in your diet, such as adding foods rich in phytoestrogens (like soy and flax) which can be beneficial for menopausal symptoms. On the other hand, animal proteins are also rich in nutrients, providing iron, vitamin B12, and zinc.  

Following a Mediterranean style of eating can help you find that right balance between animal and plant protein.

Integrating Protein into Your Diet

Start with Breakfast: Starting your day with protein can really kick start your day.  This could be from sources like Greek yogurt, eggs, or a protein-rich smoothie with ingredients like almond butter or protein powder.

Snack Smart: Incorporating protein into snacks helps manage hunger and maintain steady energy levels. Snacks should ideally have about 10-15 grams of protein. Consider options like a handful of nuts, a hard-boiled egg, edamame, or a cheese or hummus with whole-grain crackers.

Diversify Your Plate: Diversifying your plate with various protein sources is a key aspect of a balanced diet, particularly for ensuring a wide range of nutrients. Varying your protein sources can also keep meals interesting and enjoyable.

Navigating menopause doesn’t have to be a daunting task. With the right knowledge about protein and a balanced approach to nutrition, you can maintain your health and vitality. It can also be helpful to consult with a dietitian who specializes in midlife nutrition to put all the pieces together to meet your individual needs.

Remember, it’s about nourishing your body and embracing the changes with a positive and informed mindset.

Sandra Turnbull
Sandra Turnbull

Sandra has 30+ years experience as a Registered Dietitian and Certified Executive Coach, and is passionately committed to sharing evidence-based information while helping women thrive during the monumental transition that is menopause.


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Sandra Turnbull
Sandra Turnbull

Sandra brings over three decades of expertise both as a Registered Dietitian and a Be Body Positive facilitator. As a fellow midlife adventurer herself, she is committed to providing evidence-based guidance and compassionate support to women navigating the pivotal journey of menopause. For her it’s about nurturing bodies and minds with kindness and understanding, knowing its not just about what is on your plate; it’s also about how you feel in your skin.