Protein in Perimenopause
How much do you really need? And why?
Protein is the star macronutrient of the moment, and for good reason. Nutrition guidelines for protein are inadequate and don’t reflect current research. Contrary to the idea that Americans overeat protein, most women I see in practice aren’t eating enough.
Protein is essential every day of your life, but in perimenopause, it’s worth paying more attention to ensure you’re meeting your needs. Today’s article will get into the details.
Importance of Protein in Midlife
Protein serves many roles in the body, from building hormones, enzymes, and neurotransmitters to supporting immunity and fluid balance. Beyond these roles, let’s explore some of the specific benefits during perimenopause when body composition is changing unfavorably towards increased fat storage.
Protein increases calorie burning. Perimenopausal hormone changes influence metabolism by decreasing the metabolic rate and insulin sensitivity, often leading to weight (fat) gain. Protein expends more calories through digestion, known as the thermic effect of food, resulting in a short-term increase in energy expenditure. [1]
Protein increases satiety. Metabolic changes in perimenopause may give rise to cravings (especially for carbs) and overeating. A high-protein meal makes you feel fuller and more satisfied than a lower-protein one. It helps stabilize blood sugar levels between meals. Protein also stimulates gut hormones, including GLP-1, that influence food intake, slow digestion, and send satiety signals. (If GLP-1 sounds familiar, it’s the hormone that peptide medications target for weight loss and diabetes management, and you can increase it naturally by increasing protein and other foods). [2]
Protein is the building block for muscle. In midlife, muscle loss accelerates, which is associated with a decline in metabolic health and a rise in cardiometabolic risk. Maintaining (and even improving) muscle mass and strength is essential for counteracting these changes. Strength training gets a lot of attention, and you also need to eat enough protein to repair and build muscle. [3]
Protein is critical for bones. Along with muscle decline, bone density decline accelerates with perimenopause. Protein is essential for building muscle, and the process also helps build bones. Additionally, specific dietary proteins, including collagen, combine with minerals to create the bone matrix. [4, 5]
How Much Protein Do You Need?
The current RDA (Recommended Dietary Allowance) for protein is 0.8 grams of protein per kilogram of body weight per day. However, this amount represents a minimum, not an optimal, one. Most women in midlife require more protein, around 1.2 to 1.6 grams per kilogram of body weight per day. [6]
Note: There are 2.2 pounds per kilogram. So, if you weigh 150 pounds, your daily goal is between 80 and 110 grams. If you’re trying to build muscle or are very active, you may need to be on the upper end of the range or go even higher.
It’s safe to go much higher if that’s what you need. It’s very difficult to overeat protein because of the satiety factor. In fact, your body will likely continue to signal hunger and intake food until you meet your protein needs for the day. [7]
Protein Distribution
If you’ve read articles or follow nutrition trends on social media, you’ve likely seen some debate about how much protein you need at a meal or how to time protein throughout the day.
A meal with at least 20 grams of protein from a source that includes the essential and branched-chain amino acids stimulates protein synthesis in the muscle, thereby building muscle. Eating animal protein makes this easy to achieve. [8]
If it’s plant protein, you’ll need more to stimulate muscle protein synthesis. A recent study investigated this concept by measuring the rates of protein synthesis after consuming a 4-ounce beef burger and a 4-ounce plant-based soy burger (Impossible Burger). The study showed that the beef burger stimulated muscle protein synthesis, but the soy burger didn’t, unless two of them (8 ounces) were consumed to obtain enough essential amino acids. [9]
Often, the most straightforward approach is to space protein out between meals. Research suggests that this is beneficial: including protein with each meal stimulates muscle protein synthesis over 24 hours more effectively than having low-protein meals early in the day and a higher-protein meal for dinner. [10]
Of course, muscle protein synthesis isn’t the only factor to consider with protein, but in midlife, you definitely want to get the most from your protein, so amount, timing, and source matter.
Protein Sources
Variety is important. The more variety in your diet, the more likely you are to cover your basis for essential nutrients. In the case of protein, variety ensures a good pool of amino acids that your body can draw from for all its needs.
High protein foods include:
Beef (choose grass-fed if possible)
Bison
Wild game – venison, elk, moose
Pork (choose pasture-raised if possible)
Poultry – chicken, turkey, duck (choose pastured if possible)
Eggs (choose pasture-raised if possible)
Dairy – milk, cheese, yogurt (choose grass-fed or organic if possible)
Fish and seafood – wild salmon, sardines, cod, shrimp, oysters, etc.
Soy – tofu, tempeh, edamame (choose organic and non-GMO)
Legumes - lentils, black peans, chickpeas, etc.
Nuts and seeds – hemp seeds, almonds, walnuts
Protein powders – whey, collagen, pea protein (choose a high-quality source without fillers and artificial sweeteners)
You may choose to eat (or not eat) specific proteins because of your location, access, environmental concerns, tolerance, preference, and many other reasons. Nutrition is personal, and what works for you may look different than what works for me.
Protein Tips
I hope that you recognize the importance of protein and how eating more can have many benefits as hormones, metabolism, and body composition shift during perimenopause and beyond. However, it can be challenging to change eating habits. Here are some tips:
Don’t forget about fats and fiber! While emphasizing protein, also think about balance. Balance meals with protein, vegetables, complex carbohydrates, and healthy fats.
Start the day with a high-protein breakfast. Protein at breakfast helps set the stage for balanced blood sugar and stable energy for the day.
Eat protein with each meal and snack. Dress up carbs with protein, such as putting peanut butter on an apple.
Add collagen protein. Collagen supports the health and structure of bones, joints, and skin. One serving per day adds 20 grams to your daily protein intake. (Get 20% off my favorite Vital Proteins collagen here). [11, 12]
Do some tracking. It can be helpful to track your protein intake for a few days (I like the free tool at cronometer.com) and compare it to your goal. Alternatively, you can track your symptoms, such as energy, mood, and cravings, which can provide clues about protein and other nutritional aspects.
Work with me. Save time and energy weeding through all the nutrition perspectives out there and find what works for your unique body and goals. Perimenopause is the ideal time to fine-tune your nutrition for the next phase of your life.
Eating protein today helps protect your bones, muscles, and metabolism tomorrow. Often, some awareness and new habits dramatically change how you feel and help you reach your health goals. Ready to dive in? Please reach out.
Ryah Nabielski, MS, RDN is a functional nutritionist with over 15 years of clinical experience specializing in women’s health and hormones. She lives in the Denver, CO area with her family and loves hiking, farmers markets, and dark chocolate. Learn more at econutrition.co.
Disclaimer: This article is for informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the counsel of your physician, dietitian, or other qualified healthcare provider.
This post may contain affiliate links. I earn a small commission when you purchase through my link and only recommend products that I use myself, in my practice, and love. Thank you for supporting my small business in this way.
References
1. Sutton, E. F., Bray, G. A., Burton, J. H., Smith, S. R., & Redman, L. M. (2016). No evidence for metabolic adaptation in thermic effect of food by dietary protein. Obesity (Silver Spring, Md.), 24(8), 1639–1642.
2. Rakha, A., Mehak, F., Shabbir, M. A., Arslan, M., Ranjha, M. M. A. N., Ahmed, W., Socol, C. T., Rusu, A. V., Hassoun, A., & Aadil, R. M. (2022). Insights into the constellating drivers of satiety impacting dietary patterns and lifestyle. Frontiers in nutrition, 9, 1002619.
3. Marlatt, K. L., Pitynski-Miller, D. R., Gavin, K. M., Moreau, K. L., Melanson, E. L., Santoro, N., & Kohrt, W. M. (2022). Body composition and cardiometabolic health across the menopause transition. Obesity (Silver Spring, Md.), 30(1), 14–27.
4. Zaidi, M., Lizneva, D., Kim, S. M., Sun, L., Iqbal, J., New, M. I., Rosen, C. J., & Yuen, T. (2018). FSH, Bone Mass, Body Fat, and Biological Aging. Endocrinology, 159(10), 3503–3514.
5. König, D., Oesser, S., Scharla, S., Zdzieblik, D., & Gollhofer, A. (2018). Specific Collagen Peptides Improve Bone Mineral Density and Bone Markers in Postmenopausal Women-A Randomized Controlled Study. Nutrients, 10(1), 97.
6. Wu G. (2016). Dietary protein intake and human health. Food & function, 7(3), 1251–1265.
7. Raubenheimer, D., & Simpson, S. J. (2023). Protein appetite as an integrator in the obesity system: the protein leverage hypothesis. Philosophical transactions of the Royal Society of London. Series B, Biological sciences, 378(1888), 20220212.
8. Gwin, J. A., Church, D. D., Wolfe, R. R., Ferrando, A. A., & Pasiakos, S. M. (2020). Muscle Protein Synthesis and Whole-Body Protein Turnover Responses to Ingesting Essential Amino Acids, Intact Protein, and Protein-Containing Mixed Meals with Considerations for Energy Deficit. Nutrients, 12(8), 2457.
9. Church, D. D., Hirsch, K. R., Kviatkovsky, S. A., Matthews, J. J., Ferrando, A. A., Azhar, G., & Wolfe, R. R. (2024). The anabolic response to a ground beef patty and soy-based meat alternative: a randomized controlled trial. The American journal of clinical nutrition, 120(5), 1085–1092.
10. Mamerow, M. M., Mettler, J. A., English, K. L., Casperson, S. L., Arentson-Lantz, E., Sheffield-Moore, M., Layman, D. K., & Paddon-Jones, D. (2014). Dietary protein distribution positively influences 24-h muscle protein synthesis in healthy adults. The Journal of nutrition, 144(6), 876–880.
11. Bolke, L., Schlippe, G., Gerß, J., & Voss, W. (2019). A Collagen Supplement Improves Skin Hydration, Elasticity, Roughness, and Density: Results of a Randomized, Placebo-Controlled, Blind Study. Nutrients, 11(10), 2494.
12. Figueres Juher, T., & Basés Pérez, E. (2015). REVISIÓN DE LOS EFECTOS BENEFICIOSOS DE LA INGESTA DE COLÁGENO HIDROLIZADO SOBRE LA SALUD OSTEOARTICULAR Y EL ENVEJECIMIENTO DÉRMICO [An overview of the beneficial effects of hydrolysed collagen intake on joint and bone health and on skin ageing]. Nutricion hospitalaria, 32 Suppl 1, 62–66.