Protein and Menopause – Are You Getting Enough?

Our body relies on the three macronutrients—protein, fat and carbohydrates—for everyday functioning. Proteins are the building blocks of our body’s systems, making up a part of every cell in your body and playing a role in all of the processes that repair and build body tissues.

Depending on your life stage and activity level, you’ll need a different proportion of macronutrients to best support your goals.

The Role of Protein in Healthy Aging

Prioritizing protein as you age, especially around the menopause transition, is critical to support your immune system, maintain muscle mass, recover and adapt to exercise and keep your bones strong and healthy.

Adults lose 3-8% of their muscle mass per decade after the age of 30, and the rate of loss increases after age 60. Decreasing estrogen levels in women around menopause additionally contribute to a steep loss in bone density.

Exercise plays a key role in maintaining and building muscle mass and bone density in midlife and beyond—but it can’t work unless your body has access to the protein building blocks it needs. Coupling these two essential elements together can be a game-changer for healthy aging.

How Much Protein Do I Need?

Protein needs tend to increase with age, as well as activity level.

If you are sedentary

Your minimum protein goal = your body weight (in pounds) x 0.5

If you exercise at moderate to high intensity most days, including strength training

Your minimum protein goal = your body weight (in pounds) x 0.7

Incorporate Protein Throughout Your Day

Our body can absorb about 20g of protein at a time, so the best way to hit your daily total is to space out your protein intake.

For perspective:

• 4oz of chicken breast (about the size of your palm or a deck of cards) ≈ 30g of protein
• 4oz of tofu ≈ 9g protein
• ½ cup of soybeans ≈ 18g of protein

It’s especially important to get protein after a workout, to help your body recover and build muscle.

Note: There isn’t an additional benefit to consuming more protein than you need, so there is no need to exceed your daily target. Excessive amounts of protein will typically be stored as fat (not muscle) and any unused amino acids will be excreted. If you have kidney disease, it’s especially important to monitor your protein intake.

Prioritize Plant Protein

Protein is found in both plant and animal sources, but relying too heavily on animal sources like red meat can contribute to other health risks such as heart disease, calcium loss and increased risk of cancer. Experts recommend prioritizing plant proteins and eating seafood, dairy and poultry in moderation. Some of the richest plant-based protein sources include lentils, beans, peas, tofu, edamame, nuts, seeds and quinoa.

Along with protein, plant foods are packed with additional nutritional benefits—like fiber, antioxidants, vitamins and minerals—without the cholesterol and saturated fat found in animal products.