Understanding the significance of protein in a menopausal woman's diet is supportive when navigating this transformative phase with vitality and resilience. Let's delve into why protein matters, how much you need, and practical ways to incorporate it into your daily meals.

Understanding the Importance of Protein:

Protein serves as a fundamental building block for cellular repair and renewal, playing a vital role in hormone production and bone strength. As women age, the decline in muscle mass and metabolic rate underscores the importance of adequate protein intake, especially during the transformative phase of menopause.

Why is protein highlighted during menopause?

In the context of women's health, protein holds particular significance, not only for bone health but also during the transformative phase of menopause. As women age, there is a natural decline in muscle mass and metabolic rate, potentially leading to changes in body composition. Adequate protein intake, coupled with regular exercise, (particularly resistance and weight bearing) are tools that may help to counter these effects.

Mitigating Muscle Loss During Menopause:

Research highlights a significant decline in muscle mass with age, particularly during and after menopause. Consuming the right amount of protein, along with regular exercise, can help mitigate muscle loss and weakness, thereby supporting overall bone strength and metabolic health.

Determining Your Protein Needs:

Studies suggest that a protein intake of 30-45 grams per major meal is associated with better lean muscle mass in older individuals. Combining this with strength training exercises can stimulate muscle protein production and preserve muscle mass, crucial for women transitioning into menopause.

As women transition into menopause, maintaining muscle strength becomes crucial for preserving overall health and well-being. Aged skeletal muscle has a reduced response to insulin as well and amino acid absorption (the building blocks of protein) – which may be linked to oestrogens decrease and other inflammatory conditions that tend to prevail during menopause. Reduced insulin responses and absorption of amino acids may lead to muscles breaking down (losing their power).

As muscle is metabolically advantageous then its break down can also lead to metabolic differences common during menopause and weight gain around the middle. Therefore, ensuring adequate protein intake during the menopausal transition supports building lean muscle, metabolic health and this also acts to support bone health which may mitigate risk of osteoporosis later on.

Practical Examples of Protein-Rich Foods:

Understanding the protein content in foods can be a challenge, but it's essential for planning balanced meals. Here are some examples of protein-rich foods and their protein content per 100 grams to guide your meal planning effectively:

It's worth noting that while protein is often in the spotlight, the importance of healthy carbohydrates shouldn't be overlooked. Wholegrain carbs, for instance, can contain up to 25% more protein than refined varieties. Additionally, embracing plant-based proteins not only offers a wealth of nutrients and benefits but also supports environmental sustainability by reducing CO2 emissions associated with meat consumption. Plant-based proteins are also rich in fiber and can help support hormonal balance during menopause.

As women transition into menopause, maintaining muscle strength becomes crucial for preserving overall health and well-being. Aged skeletal muscle has a reduced response to insulin as well and amino acid absorption (the building blocks of protein) – which may be linked to oestrogens decrease and other inflammatory conditions that tend to prevail during menopause. Reduced insulin responses and absorption of amino acids may lead to muscles breaking down (losing their power).

As muscle is metabolically advantageous then its break down can also lead to metabolic differences common during menopause and weight gain around the middle. Therefore, ensuring adequate protein intake during the menopausal transition supports building lean muscle, metabolic health and this also acts to support bone health which may mitigate risk of osteoporosis later on.

Should I consume extra protein as in powders?

While real foods provide an excellent source of protein, there are days when you are physically active and might have higher protein needs. In such cases, a whey protein isolate supplement can be beneficial due to its optimal bioavailability. Whey protein also contains glutamine, a valuable amino acid found in meat and fish, which can further enhance its benefits.

Incorporating whey protein into your dietary routine offers more than just muscle-building benefits. It can positively impact other areas of your health, including sleep quality, stress management, and gut health. Opting for a high-quality, organic protein powder ensures a comprehensive amino acid profile, making it a valuable addition to support various aspects of your overall well-being.

When selecting a protein powder, prioritise isolates and look for options sourced from organic pasture-fed, hormone-free, cold-processed whey. Avoid products with artificial flavors or colors. For those seeking vegan options, choose a blend of proteins to balance the amino acid profile, ensuring it contains all nine essential amino acids.

Considering the Mediterranean Diet:

Incorporating principles of the Mediterranean diet, rich in fruits, vegetables, pulses, nuts, seeds, whole grains, olive oil, and omega-3, can complement your protein intake and provide essential nutrients for menopausal women. 

Final Thoughts:

Whether you choose to meticulously track your protein intake or adopt a more intuitive approach to eating, prioritising protein in your diet may have profound effects on your health during menopause and beyond. By nourishing your body with adequate protein and embracing a balanced diet, you can support muscle strength, manage a healthy weight, and promote overall vitality.

References

Agostini, D., Zeppa, S.D., Lucertini, F., Annibalini, G., Gervasi, M., Marini, C.F., Piccoli, G., Stocchi, V., Barbieri, E. and Sestili, P., 2018. Muscle and bone health in postmenopausal women: Role of protein and vitamin d supplementation combined with exercise training. Nutrients, 10(8).

 Benjamin J, Makharia G, Ahuja V, Anand Rajan KD, Kalaivani M, Gupta SD, J.Y., 2012. Glutamine and whey protein improve intestinal permeability and morphology in patients with Crohn’s disease: a randomized controlled trial.

Carbone, J.W. and Pasiakos, S.M., 2019. Dietary protein and muscle mass: Translating science to application and health benefit. Nutrients, 11(5), pp.1–13.

Pizzorno, J, Dr, Murray, Michael, D., 2006. The encyclopedia of Healing foods. Time warner Books.

Westerterp-Plantenga, M.S., 2008. Protein intake and energy balance. Regulatory Peptides, 149(1–3), pp.67–69