How to Optimize Protein Intake During Perimenopause for Better Health

How to Optimize Protein Intake During Perimenopause for Better Health

Protein is more than just a macronutrient; it’s a building block for your entire body. This vital nutrient contains amino acids, essential for maintaining and building lean body mass (muscle) as well as supporting the health of your skin, bones, organs, and blood. Amino acids also play a crucial role in producing enzymes, regulating hormones, and boosting immune function.

When you consume protein from sources like chicken, eggs, beef, whey, and dairy, your body extracts these amino acids to fuel various processes. Without adequate protein intake, your body may break down its own tissues to meet its needs. When you do not consume adequate protein, your body will create its own supply by breaking down its own protein.

Click to Jump Ahead:

• Protein and Perimenopause
• Reclaiming Your Strength
• Easy Protein Tips

Protein and Perimenopause

As women enter perimenopause, declining estrogen levels accelerate muscle loss. Muscle tissue is a dynamic tissue requiring regular repair and growth, especially in response to physical activity, making amino acids (protein) critical. This constant ‘metabolic turnover’ means the body is constantly breaking down muscle (muscle protein breakdown-MPB) and rebuilding it (muscle protein synthesis-MPS).

We want MPS to be greater than the MPB to promote a positive state of lean body mass (Net Protein Synthesis- NPS). Put simply, estrogen supports muscle maintenance by enhancing protein synthesis, reducing muscle breakdown, and aiding repair. Its decline can also lead to:

• Sarcopenia: Accelerated muscle mass loss.
• Chronic Inflammation: Menopause is associated with heightened levels of inflammation, which can accelerate muscle breakdown and hinder repair processes. Chronic inflammation also exacerbates insulin resistance, further contributing to muscle loss and fat gain. 
• Hormonal Shifts: Reduced growth hormone and IGF-1 levels associated with aging hinder muscle repair, while elevated cortisol occurring during menopause and stress promotes muscle degradation.

Read Next: Why You're Gaining Weight in Menopause (and What to Eat About It)

Reclaiming Your Strength

To combat muscle loss during menopause, prioritize protein and activity:

• Prioritize Protein Intake: Aim for 1–1.4 grams of protein per kilogram of body weight. For active women, especially those doing strength training, increase to 1.6–2 grams per kilogram. For example, a 140-pound woman (63.6 kg) should target around 115 grams daily. Sometimes, you’ll need more or less protein depending on your individual circumstances, but these are good general guidelines. 
• Protein Quality: Focus on complete proteins from lean meats, fish, eggs, and dairy. For vegetarians, options like hemp and pea protein are excellent. The reason complete protein sources are so important is because of the essential amino acids they are made up of. This allows the right mix of amino acids to be in the bloodstream and stimulate muscle protein synthesis while slowing or stopping protein breakdown. If you are vegan, you can still get complete protein over the course of your day by having a variety of different plant sources, but you may need to pay more attention to amino acid balance.
• Strength Training: Incorporate resistance exercises 2–3 times weekly to stimulate muscle repair and growth.
• Timing Matters: Consume protein within 30–60 minutes of strength training to optimize muscle repair. Aim for 10–20 grams before and 25–40 grams after a workout. 
• Stay Active: Include weight-bearing and aerobic activities for overall health. 
• Consider Hormonal Support: Hormone replacement therapy (HRT) may help maintain muscle mass by addressing estrogen decline (consult with a healthcare provider).
• Manage Stress: Practices like yoga, mindfulness, and relaxation techniques can reduce cortisol levels.
• Supplement Wisely: If needed, supplements like vitamin D, calcium, omega-3s, and creatine can support muscle health, alongside a balanced diet.

Easy Protein Tips

• Portion Control: Do not get consumed with measurement. A simple rule is to visualize a palm-sized portion of protein at every meal.
• Mindset: Prioritize your protein source as the first input for a meal.
• Smart Choices: Carbohydrates are the easiest ‘grab and go’ snack. It is far easier to grab a bagel and run versus cooking eggs. Keep protein-rich snacks like boiled eggs on hand. High-quality protein bars or shakes can be extremely helpful to ensure you hit protein targets when you are busy. Bars should be around 200-250 calories, 15-25 gm of protein, low in sugars, and high in natural ingredients. 
• Pre-Prep: Cook protein in advance to save time during busy weeks.
• Protein Powders: Opt for high-quality powders tested for purity (check out ConsumerLab). Brands like Vega, Organika, Progressive, and Klean Athlete are great options.
• Build Habits: Adding protein sources to your grocery list ensures you are routinely stocked.
• Common Sense: We are on the precipice of the ‘protein fad’ that means consumer goods branded as having protein added will be everywhere. If the ingredient list contains a name you don’t understand by the second item, it is likely not a good choice. Aim for natural, unprocessed foods as much as possible.

Read Next: I’m Not Doing Anything Different. Why Am I Gaining Weight?

Supporting Your Journey

Beyond nutrition, exercise, managing stress, and considering hormonal support can make a significant difference. Hormone replacement therapy (HRT), strength training, mindfulness practices, and supplements like vitamin D, omega-3s, and creatine can support muscle health. Consult with a healthcare provider to tailor your approach.

Key Takeaway: Protein is a cornerstone of muscle maintenance, especially during perimenopause. By prioritizing quality protein and aligning your diet with your activity levels, you can maintain strength, support overall health, and thrive through this phase of life.

Start now: Grab your favorite protein source, and let’s fuel a stronger, healthier you!

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Sources:

Phillips SM, Tipton KD, Aarsland A, Wolf SE, Wolfe RR. Mixed muscle protein synthesis and breakdown after resistance exercise in humans. Am J Physiol. 1997 Jul;273(1 Pt 1):E99-107. doi: 10.1152/ajpendo.1997.273.1.E99. PMID: 9252485.

Slater GJ, Dieter BP, Marsh DJ, Helms ER, Shaw G, Iraki J. Is an Energy Surplus Required to Maximize Skeletal Muscle Hypertrophy Associated With Resistance Training. Front Nutr. 2019 Aug 20;6:131. doi: 10.3389/fnut.2019.00131. PMID: 31482093; PMCID: PMC6710320.

Stokes T, Hector AJ, Morton RW, McGlory C, Phillips SM. Recent Perspectives Regarding the Role of Dietary Protein for the Promotion of Muscle Hypertrophy with Resistance Exercise Training. Nutrients. 2018 Feb 7;10(2):180. doi: 10.3390/nu10020180. PMID: 29414855; PMCID: PMC5852756.