Why We Need Protein in Our Diet
Protein is an essential macronutrient for the human body, serving as a building block for muscles, hormones, enzymes, skin, hair, nails, and bones. It plays a vital role in cell growth and repair, immune function, and helps maintain muscle mass—especially important as we age and face physiological changes.
During menopause, the body’s demands change. Fluctuations in hormone levels mean women can lose muscle mass (a process called sarcopenia) and bone density more rapidly, raising the risk of osteoporosis and frailty. Consuming adequate, quality protein helps slow muscle loss, preserves bone health, supports energy, and maintains a healthy metabolism during this time of transition
Why We Need Protein – And How Much to Get at Every Age (With a Focus on Menopause)
Protein is an essential macronutrient that acts as the building block for every cell in your body. It’s vital for maintaining muscle and bone strength, repairing tissue, producing enzymes and hormones, supporting the immune system, and slowing age-related muscle decline. Unlike fats and carbohydrates, protein cannot be stored by the body, so consistent daily intake is crucial for health. However, it is important to note that eating excess protein can result in increased fat stores. Excess protein is first broken down into individual amino acids which are first deaminated (stripped of their nitrogen) by the liver. The nitrogen is converted to urea and excreted (in your wee), while the remaining carbon, hydrogen, and oxygen can be converted into glucose or fatty acids. If these are not needed for immediate energy, they can be stored as fat.
Key Reasons We Need Protein
- Muscle & Bone Maintenance: Protein is crucial for building and repairing muscle and bone. As we age, muscle loss accelerates, making dietary protein even more important for mobility and independence.
- Hormone & Enzyme Production: Protein is required for synthesizing hormones and the enzymes that drive metabolism and other bodily functions.
- Immune Function & Healing: It helps build antibodies and is needed for recovery and wound healing.
- Satiety & Weight Management: A protein-rich diet helps keep you full longer, supporting weight management by reducing cravings and snacking
How Much Protein Do You Need? (By Life Stage)
The recommended intake of protein (in grams per kilogram body weight per day, or g/kg/day) changes with age, sex, and specific physiological needs:
Protein Requirements During Menopause
During menopause, hormonal changes accelerate muscle loss, reduce bone density, and slow overall metabolism. Research consistently shows that women in perimenopause and menopause benefit from higher protein intake:
- Recommended Intake: 1–1.2 g/kg/day, ideally split across meals (e.g., aiming for 20g at breakfast and further 20-25g in lunch and dinner to help retain muscle and energy).
Benefits of including enough protein are:
- Reduces muscle loss and bone weakening
- Boosts metabolic rate
- Promotes satiety, helping prevent midlife weight gain
- Helps maintain energy and mental function
If protein intake is too low during menopause, the body may compensate by driving overeating of other nutrients—sometimes resulting in unwanted weight gain. Therefore, a diet richer in high-quality protein (such as eggs, dairy, lean meats, fish, beans, and nuts) helps counteract these effects and supports long-term vitality.
In Summary
Protein is indispensable at every stage of life—especially in later years and through menopause. Adjusting your intake as you age, and especially during menopause, can help you maintain muscle mass, bone health, energy, and overall quality of life. If you have special health conditions (like kidney disease), consult your doctor or a registered nutritionist for tailored advice.
Optimal Protein Sources for Menopause
Getting enough high-quality protein is especially important during menopause to support muscle mass, bone density, metabolic health, and to manage weight. Here’s what current research recommend for women in this life stage:
Best Protein Sources for Menopause
- Lean Meats: Skinless chicken and turkey are excellent sources of complete protein, providing all essential amino acids necessary for muscle and bone health.
- Fish: Salmon, sardines, mackerel, and other oily fish not only supply complete protein but are also rich in omega-3 fatty acids, which support heart and brain health.
- Eggs: Contain all nine essential amino acids and are a versatile, easily digestible protein source.
- Dairy: Greek yogurt, cottage cheese, and other dairy products offer high-quality protein, calcium, and vitamin D—key for maintaining bone health during menopause.
- Legumes and Pulses: Beans, lentils, chickpeas, and split peas are great plant-based protein sources. While some are incomplete proteins, they can be paired with whole grains (like brown rice) to get the full spectrum of amino acids.
- Soy Products: Tofu, tempeh, and edamame are plant proteins that contain phytoestrogens—compounds that may help ease menopause symptoms. Soy is a “complete” plant protein and highly recommended for menopause.
- Nuts and Seeds: Almonds, chia, flaxseed, pistachios, and pumpkin seeds provide protein plus healthy fats and micronutrients. While not always complete proteins, they’re valuable for overall health when incorporated into a varied diet.
Why Complete Protein Matters
Complete proteins contain all nine essential amino acids. Most animal proteins (meat, fish, dairy, eggs) are complete, whereas most plant sources are “incomplete.” However, vegetarian and vegan women can easily combine foods (like rice and beans) or choose soy, quinoa, and chia, which are plant-based complete proteins.
Plant vs. Animal Protein
- Animal protein is efficiently absorbed and supplies all essential amino acids, but should be consumed in lean forms and paired with a balanced diet.
- Plant protein (especially from beans, lentils, soy, quinoa, and nuts) supports weight and blood sugar management and can lower risk of cardiovascular disease. Studies also show that higher plant protein intake may contribute to a lower risk of early menopause and promote longevity. Aim for variety and consider combining sources for a full amino acid profile.
Protein Powders
If whole food protein intake is challenging, especially for women with busy lifestyles or dietary restrictions, protein powders can be a convenient supplement. Whey (if dairy-tolerant), soy, pea, and seed-based protein powders are all effective choices.
Additional Tips
- Aim for 20–30g of protein per meal, spaced throughout the day to maximise muscle protein synthesis and satiety.
- Pair protein with fibre-rich vegetables and whole grains for balanced blood sugar and better digestion.
- Consult a healthcare professional for specific protein targets, especially if you have other medical needs.
- Subscribe to my newsletter and receive my FREE protein cheat sheet to help you get 20-25g protein per meal
In summary: The optimal menopause protein strategy is a balanced combination of lean animal proteins and varied plant-based options, prioritising sources rich in all essential amino acids and beneficial micronutrients. Soy and other phytoestrogen-rich proteins offer unique menopause benefits, while regular consumption of protein at each meal helps counteract menopause-related muscle and bone loss, supports metabolism, and improves overall wellbeing.
If you would like personalised guidance, book your FREE discovery call with me today.
Evie
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