Protein And The Importance Of It During Perimenopause
If you’re a woman navigating perimenopause or menopause, you may have noticed changes in your energy levels, muscle tone, and metabolism. What you eat, and more specifically, your protein intake can play a significant role in how you feel during this transition. As a Calgary-based personal trainer specializing in women’s health, I often emphasize the importance of protein for perimenopausal and menopausal women. Let’s dive into why protein is essential and how you can ensure you’re getting enough of it.
Why Protein is Critical During Perimenopause
During perimenopause and menopause, declining estrogen levels can lead to a variety of challenges, including:
✔ Muscle loss (sarcopenia) – Estrogen plays a role in maintaining muscle mass, and as levels drop, women naturally lose muscle.
✔ Slower metabolism – Less muscle means fewer calories burned at rest, which can lead to unwanted weight gain.
✔ Bone density loss – Estrogen supports bone health, and without enough protein, bones can become more fragile.
✔ Increased cravings and blood sugar fluctuations – Protein helps stabilize blood sugar, reducing energy crashes and sugar cravings.
By prioritizing protein, you can counteract some of these effects, support your overall well-being, and feel stronger and more energized. Check out this article from the University of Sydney – https://www.sydney.edu.au/news-opinion/news/2022/10/13/prioritising-protein-during-perimenopause-may-ward-off-weight-gain.html
How Much Protein Do Women Over 40 Need?
Many women don’t consume enough protein, especially as they enter perimenopause. While the general guideline for protein intake is 0.8 grams per kilogram of body weight, research suggests that women over 40 benefit from closer to 1.2–2.0 grams per kilogram. This means that if you weigh 150 lbs (68 kg), your target should be between 82–136 grams of protein per day.
Best Protein Sources for Women in Perimenopause
You don’t need to overhaul your diet to hit your protein goals, but including high-quality protein sources in every meal will make a difference. Great options include:
✔ Lean meats – Chicken, turkey, lean beef, and bison
✔ Fish & seafood – Salmon, tuna, shrimp, and sardines
✔ Eggs & dairy – Greek yogurt, cottage cheese, and hard cheeses
✔ Plant-based options – Lentils, quinoa, tofu, tempeh, and chickpeas
✔ Protein powders – Whey, collagen, pea, or hemp protein for an easy boost
When to Eat Protein for Maximum Benefits
To get the most out of your protein intake, consider these key strategies:
✔ Spread it throughout the day – Aim to include a source of protein in every meal and snack rather than consuming it all at once.
✔ Prioritize protein post-workout – After resistance training, a protein-rich meal helps repair and rebuild muscle.
✔ Start your day with protein – A high-protein breakfast can curb cravings, improve focus, and keep energy levels stable.
Pairing Protein with Strength Training
Protein alone won’t maintain muscle, strength training is essential. As a Calgary trainer working with women in perimenopause, I always recommend combining resistance exercises with a protein-rich diet to preserve and build muscle, keep metabolism strong, and support overall longevity.
Final Thoughts
As you navigate perimenopause and menopause, protein is your ally in maintaining muscle, managing weight, and keeping energy levels high. By incorporating enough protein daily and pairing it with strength training, you’ll feel stronger, healthier, and more resilient.
If you’re looking for guidance on how to optimize your fitness and nutrition during perimenopause, let’s connect! As a personal trainer in Calgary, I specialize in helping women thrive through this stage of life with personalized training and nutrition strategies.
You don’t have to go through this transition alone, let’s build strength and confidence together!
Contact me for a FREE consultation today – http://michellefreimark.com/contact