The Role of Protein in Menopause: Do I Need It? Why? How Much? What Kind?

As a fitness professional with almost two decades of experience, I've witnessed the enduring importance of protein consumption in the realm of health and fitness. Protein isn't just about building muscles; it's also a vital component for the proper functioning of your body. It forms the foundation of our muscles, nervous system, brain, blood, skin, and hair. Furthermore, it acts as a transport mechanism for essential nutrients, including vitamins, minerals, oxygen, and fats. During the menopausal transition, factors such as decreased estrogen and age-related changes can accelerate muscle and bone loss. This makes prioritising protein intake, alongside resistance training, crucial for women going through menopause.

Daily Protein Intake Recommendations:

Research has indicated that protein absorption is most efficient when consumed uniformly throughout the day, meaning consuming some protein with every meal. There has been much discussion about what the right amount of protein is, and, generally speaking, recommendations have varied based on activity level. General recommendations from the WHO (World Health Organisation) suggest around 0.8 grams of protein per kilogram of body weight for the average adult. However, to emphasise muscle growth, recent research indicates that daily protein intake should be in the range of 1.6 to 2.0 grams of protein per kilogram of body weight. Considering the unique challenges of menopause, Dr. Stacy Sims - MSC, PHD (a forward-thinking international exercise physiologist and nutrition scientist who aims to revolutionise exercise nutrition and performance for women) recommends that peri- and postmenopausal women should aim for the higher end of this range, approximately 2.2 to 2.4 grams of protein per kilogram of body weight.

Protein Basics:

All proteins consist of amino acids, with most being produced by the body. However, nine essential amino acids must be obtained from food sources.

• Complete Proteins are derived from animal sources like milk, eggs, poultry, fish, and meat. They contain all nine essential amino acids.

• Incomplete proteins are protein sources that do not contain all essential amino acids. This is especially important for vegetarians and vegans as they need to pay special attention to eating a variety of plant foods to ensure they consume enough of all amino acids.

When it comes to high-quality proteins, animal products such as meat, eggs, poultry, and fish are good examples. Milk and its components, including whey and casein, are also excellent sources. Whey protein, particularly whey isolate, is ideal for post-workout muscle regeneration, while casein provides a more constant supply of amino acids.

Soy is the only vegetable protein that contains all nine essential amino acids. Just like whey protein, soy can be divided into three types (soy flour, concentrate, and isolate) depending on the protein content. This type of protein has been in the news for its health benefits. FDA determined that diets with four daily soy servings can reduce levels of LDL by as much as 10 percent (1% drop in total cholesterol can equal a 2 percent drop in heart disease risk).

So what does this all mean? The key takeaway is to ensure daily consumption of all nine essential amino acids, whether from complete proteins or a combination of incomplete proteins.

Protein Powders

If you choose to supplement with a protein powder, consider the type (isolate is often preferred over concentrate), and pay attention to how your body reacts, as some individuals may experience digestive discomfort with certain protein powders. For those who follow a plant-based diet or prefer cruelty-free options, vegan protein powders offer an excellent alternative to animal-derived options like whey. These powders are typically made from plant sources such as pea, rice, hemp, or soy, and they've come a long way in terms of taste and quality. Vegan protein powders provide all essential amino acids, making them a complete protein source. Additionally, they are often rich in fiber and essential nutrients, making them a nutritious choice for anyone, including women navigating menopause.

Prioritise Protein During Menopause for Optimal Body Composition

Making protein a dietary priority during menopause offers a multifaceted approach to improving overall well-being, with a particular focus on managing body composition changes. Menopause often brings about shifts in body composition, including increased body fat and decreased lean muscle mass. These changes can have a profound impact on your metabolism, making it more challenging to maintain a healthy weight and overall health.

By ensuring adequate protein intake, you can mitigate these shifts in body composition. Protein plays a pivotal role in preserving and building lean muscle mass. As mentioned earlier, research suggests that peri- and postmenopausal women should aim for approximately 2.2 to 2.4 grams of protein per kilogram of body weight daily to optimise muscle retention and growth.

Lean muscle is metabolically active, meaning it burns more calories at rest compared to fat tissue. Therefore, preserving and even enhancing lean muscle through an optimal protein diet can support a healthy metabolism and help you manage your weight more effectively during menopause.

Moreover, increased muscle mass can also contribute to improved bone health, as it places positive stress on the bones, encouraging them to stay strong and resilient. This can be especially crucial given that menopause is often associated with bone density loss.

In summary, prioritising protein intake during menopause isn't just about maintaining muscle and bone health; it's also about managing body composition changes. By meeting your protein needs and focusing on a well-rounded diet and exercise regimen which includes strength training, you can navigate this transformative phase with confidence, knowing that you're actively contributing to your overall health and vitality.

Note: This article provides information but should not be taken as medical advice. Contact your health care provider if you have other health conditions and are interested in exploring changes to your diet. There may be interactions with medications or pre-existing conditions that were not explored in this article