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 blood stream 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.
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, 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.
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!
For support, book a one-on-one session with a PAUZ lifestyle coach or dietitian today, www.pauz.health.
Resources
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.
Moore DR, Churchward-Venne TA, Witard O, Breen L, Burd NA, Tipton KD, Phillips SM. Protein ingestion to stimulate myofibrillar protein synthesis requires greater relative protein intakes in healthy older versus younger men. J Gerontol A Biol Sci Med Sci. 2015 Jan;70(1):57-62. doi: 10.1093/gerona/glu103. Epub 2014 Jul 23. PMID: 25056502.