Have you noticed that protein is dominating the discussion around perimenopause these days? If your Instagram feed is filled with reels titled “How I get 100 grams of protein in a day” or “Top 5 High Protein Foods for Weight Loss in Perimenopause,” this post is for you. Especially if you want more understanding and nuance regarding protein needs in perimenopause and menopause.
This post will help you understand:
- How much protein you need during perimenopause
- Why protein is an important nutrient during the menopause transition
- What foods to add to your plate to help you meet your goals
But first, let’s cover some basics.
What is Protein?
Protein is a macronutrient – meaning we need it in relatively large amounts. Vitamins and minerals are micronutrients because – you guessed it, we need them in smaller amounts. Carbohydrates and fats are the other two macronutrients.
When we eat protein, it is broken down into amino acids. Our bodies use the amino acids as building blocks to make the specific proteins we need for a variety of bodily functions. Protein can also be used for energy, but our bodies prefer carbohydrates and fat.
That’s because protein supports so many functions in the body. Making muscle is the most common one we think of (and this is particularly relevant for perimenopause), but that’s just the start. Protein is needed to make bones, organs, enzymes that digest food, components of the immune system, hormones, transport molecules in the blood, aid in blood clotting and wound healing, and many more functions.
We need a constant supply of protein because the process of breaking down and rebuilding muscle to access amino acids is always happening. When we don’t get enough this process can be off balance, and we can slowly lose muscle over time. This happens naturally with aging, but the menopause transition accelerates this process.
Why Protein is Important for Perimenopause
Perimenopause is the transition period to menopause. For people with ovaries, menopause is reached on the day of the final menstrual period. We consider it official once 12 consecutive months have passed without a period. And then it’s menopause (or postmenopause, depending on the language you use). During this transition period there are large fluctuations in hormones, which in turn can affect menstrual cycles, mood, sleep, and more. Once menopause is reached, hormone levels are quite low, further affecting many systems in the body and overall health.
Nutrition is a key strategy for supporting health during perimenopause and menopause. Eating well during this phase of life can reduce fatigue, digestive symptoms, the risk of diabetes, heart disease, and osteoporosis, and improve other symptoms related to the transition. There are a lot of changes occurring in the body during perimenopause and many women notice their diet has a pronounced affect on how they feel. This is where one key nutrient comes into play: protein.
How Protein Helps in Perimenopause
Adequate protein intake, as well as the type of protein you eat, can help reduce the potential negative impact of these perimenopausal changes:
- An accelerated loss of muscle mass – more so than with ageing alone (thanks, ovaries)
- Increased bone loss, including increased risk of osteoporosis (we can lose up to 20% bone mass during perimenopause and the few years after)
- Increased risk of developing heart disease (this is where the type of protein can support your health)
Protein helps maintain muscle and bone mass. If you regularly participate in strength training, endurance activity, or athletics, adequate protein will help you recovery quickly for the next workout or training session. If your performance is suffering, you may want to look at your protein intake (P.S. carbs and rest matter a lot too).
Some folks also want to change their body composition during the menopause transition. In this case, protein intake the satiating power of protein can help. Protein increases appetite-suppressing hormones more than carbohydrates and fat, so this may be one strategy to use when weight loss is a goal. Often, I see my clients’ evening snacking decrease when we increase the protein and overall nutrition during the day.
What Is the Recommended Protein Intake for Perimenopause?
The answer depends on whether you want to prevent protein deficiency or have optimal intake. If you have adequate access to food, it’s unlikely you are deficient in protein.
But your intake might not be optimal.
There are no specific guidelines for perimenopause or menopause (despite what TikTok or Instagram might tell you). I’ve seen many posts suggesting a minimum of 100 grams per day. This is an easy number to remember and may work for many individuals. However, it doesn’t consider individual needs like body size, activity level and the presence of any health conditions. For some people in perimenopause, 100 grams is relatively high; for others, it might not be enough to be optimal for their particular goals. It’ll probably meet the RDA for most folks, though.
The RDA for protein for adults is 0.8 grams per kilogram of body weight per day. The RDA is the amount of a nutrient needed to prevent deficiency for most people.
It has long been suggested that this amount is too low and should be closer to 1 gram per kilogram daily. For older adults, 1.2 grams per kilogram per day is likely more appropriate to mitigate muscle losses associated with aging.
Needs increase if a person is an athlete, desires body composition changes, or has certain medical conditions that benefit from higher protein intakes. 1.4-1.6 grams/kilogram per day is likely more optimal in these situations.
Additionally, the amount of protein consumed per meal plays a role. Ensuring 25-30 grams per meal may help preserve muscle mass by maximizing muscle synthesis. Some research suggests 0.24-0.4 grams per kilogram per meal is optimal, with the higher range being optimal for older adults.
Who Should Be Cautious of Eating Too Much Protein?
Most people don’t have to worry about overeating protein. There is no upper limit set, and unless you are taking in a lot of supplemental sources, it’s hard to overeat protein because it is so satiating.
People with kidney or liver disease may need to keep their protein intake below or at the RDA. This will depend on the severity of their condition and other factors that contribute to their health and nutritional status. This is why working with a dietitian with expertise in these areas can be helpful. If this applies to you, you can find one here or here.
What Foods Contain Protein
Animal sources like meat, poultry, fish, eggs, whey protein, and dairy products provide complete sources of protein, meaning they contain all the essential amino acids. Note that eggs are a complete protein but low in the total amount of protein provided, as each egg has about 7 grams in total (this is where egg whites may come in handy).
Plant-based sources include beans, lentils, soy, and some plant-based protein powders.
Nuts, seeds and whole grains also provide some protein but are much lower in protein than other macronutrients. Nuts and seeds predominantly provide fats that can help lower LDL cholesterol. Whole grains are a great source of carbohydrates and fibre. These are foods that I would consider to be protein boosters or protein “top-ups.” Foods that mainly contain carbohydrate or fat, but also provide some protein as well and will help you meet your goals.
Consider Adding More Plant Protein to Your Plate
For overall health, try to add more plant proteins in perimenopause. Plant-based proteins can lower LDL cholesterol and reduce the risk of heart disease in some people. Research suggests that LDL cholesterol increases during the late stages of perimenopause.
Adding plant-based protein will also help you increase your intake of magnesium and fibre. These nutrients can help lower cholesterol, blood sugar and blood pressure.
When choosing animal sources, choose leaner cuts of meat and consider lower-fat dairy options to reduce saturated fat intake, particularly if you eat these foods often and want to lower your LDL cholesterol.
Ultimately, the best protein sources are ones you enjoy and can afford to help you meet your individual protein goals.
Tips to Increase Your Protein Intake During Perimenopause
More of what you are having
The easiest way to increase your protein intake is to have more of what you already have. Many of my clients will have Greek yogurt and granola in the morning, thinking they are having a high-protein breakfast. In reality, they are having a small dollop of yogurt. Increasing that to a full cup can provide 20 grams of protein or more, depending on the product.
Add More Plant Protein
Double up by adding plant-based protein to your meal, like beans in your ground turkey pasta sauce, edamame in your salmon poke bowl, or dried lentils in a chicken Caesar salad.
Boost Protein with Protein-Containing Sides
Look for protein boosters. Swap to a whole grain where it makes sense for you, top with nuts and seeds, or add liquid egg white to 1-2 whole eggs in your omelete.
The Takeaway | How Much Protein Do You Really Need in Perimenopause?
You don’t have to obsess over your protein intake if you are in perimenopause. However, being more purposeful about your intake can help you feel good and support healthy aging. Start by prioritizing protein at meals then move onto snacks. You’ll likely notice more consistent energy levels, less evening snacking, and faster recovery from workouts.
In the longer term, adequate protein will help mitigate the loss of muscle and bone associated with the menopause transition.
When working one-on-one with clients, I might recommend a daily protein range or target, an amount per meal, or focus on adding more protein foods. This depends on an individual’s goals, how they want to approach them, and their risk of engaging in disordered eating behaviours that can result from counting and tracking food intake.
Ultimately, the right amount for you is the amount that supports your goals and helps you feel your best. Aiming for 25-30 grams per meal is a good place to start.
