{"id":15338,"date":"2025-11-11T18:07:17","date_gmt":"2025-11-11T11:07:17","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=15338"},"modified":"2025-11-11T18:07:17","modified_gmt":"2025-11-11T11:07:17","slug":"protein-and-menopause-how-much-do-women-really-need","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=15338","title":{"rendered":"Protein and Menopause: How Much Do Women Really Need?"},"content":{"rendered":"<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<p data-start=\"323\" data-end=\"709\"><img fetchpriority=\"high\" decoding=\"async\" class=\"wp-image-317149 aligncenter lazyload\" src=\"https:\/\/fitbottomedgirls.com\/wp-content\/uploads\/2025\/10\/shutterstock_2546357847-scaled.jpg\" alt=\"\" width=\"578\" height=\"385\"\/><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-317149 aligncenter lazyload\" src=\"https:\/\/fitbottomedgirls.com\/wp-content\/uploads\/2025\/10\/shutterstock_2546357847-scaled.jpg\" alt=\"\" width=\"578\" height=\"385\" srcset=\"https:\/\/fitbottomedgirls.com\/wp-content\/uploads\/2025\/10\/shutterstock_2546357847-scaled.jpg 2560w, https:\/\/fitbottomedgirls.com\/wp-content\/uploads\/2025\/10\/shutterstock_2546357847-300x200.jpg 300w, https:\/\/fitbottomedgirls.com\/wp-content\/uploads\/2025\/10\/shutterstock_2546357847-1024x683.jpg 1024w, https:\/\/fitbottomedgirls.com\/wp-content\/uploads\/2025\/10\/shutterstock_2546357847-768x512.jpg 768w, https:\/\/fitbottomedgirls.com\/wp-content\/uploads\/2025\/10\/shutterstock_2546357847-1536x1024.jpg 1536w, https:\/\/fitbottomedgirls.com\/wp-content\/uploads\/2025\/10\/shutterstock_2546357847-2048x1365.jpg 2048w, https:\/\/fitbottomedgirls.com\/wp-content\/uploads\/2025\/10\/shutterstock_2546357847-150x100.jpg 150w\" sizes=\"auto, (max-width: 578px) 100vw, 578px\"\/><\/p>\n<p data-start=\"323\" data-end=\"709\">Protein is everywhere lately. Whether it\u2019s a fitness pro telling you to beef up your protein intake, a women\u2019s health expert warning you about the dangers of muscle loss in <a href=\"https:\/\/fitbottomedgirls.com\/2025\/09\/perimenopause-experts-you-can-actually-trust-and-who-to-avoid\/\">perimenopause<\/a>, or a perimenopausal influencer making a comedy reel about all the overwhelming recommendations for better health in middle age (more protein included), it feels as though protein is having a moment.<\/p>\n<p data-start=\"711\" data-end=\"901\">Because <a href=\"https:\/\/fitbottomedgirls.com\/2025\/05\/perimenopause-profit-and-pills-the-truth-about-menopause-supplements\/\">menopause is becoming big business<\/a>\u2014and perimenopause along with it\u2014those voices encouraging us to consume more protein as we go through the menopause transition are louder than ever.<\/p>\n<p data-start=\"903\" data-end=\"1080\">Before we get into whether women in perimenopause or post-menopause need additional protein, let\u2019s get a better understanding of what protein does for the human body in general.<\/p>\n<h2 data-start=\"1087\" data-end=\"1128\">What Protein Actually Does in the Body<\/h2>\n<p data-start=\"1130\" data-end=\"1252\">Protein is a naturally occurring substance in the human body, composed of chemical building blocks known as amino acids.<\/p>\n<p data-start=\"1254\" data-end=\"1402\">Our bodies make some of those amino acids, but there are nine that we can\u2019t make on our own. Those are the ones we must get from the protein we eat.<\/p>\n<p data-start=\"1404\" data-end=\"1630\">Protein in food is found in both animal products and plants. Some plant foods\u2014like soy products, quinoa, and certain leafy greens\u2014contain all nine essential amino acids, just like meat does. Others contain most, but not all.<\/p>\n<p data-start=\"1632\" data-end=\"1844\">Contrary to popular belief, this doesn\u2019t mean you can\u2019t get enough protein from plants. It simply means your diet should be varied to ensure you\u2019re getting all the essential amino acids your body doesn\u2019t produce.<\/p>\n<p data-start=\"1846\" data-end=\"2305\">Eating protein-rich foods is important because protein helps your entire body function. Yes, it\u2019s good for building muscle\u2014but it\u2019s also essential for building and repairing nearly all of your cells and tissues. According to the FDA, proteins are responsible for your bones, muscles, organs, and bodily fluids, as well as your skin, hair, and nails. They also play a role in immune response, vision, blood clotting, and the production of enzymes and hormones.<\/p>\n<p data-start=\"2307\" data-end=\"2363\">Without protein, we wouldn\u2019t be able to grow or survive.<\/p>\n<p data-start=\"2365\" data-end=\"2566\">Unlike carbs and fat, our bodies can\u2019t really store protein. Instead, we break down the protein we consume to get those important amino acids, which are then used throughout every system in the body.<\/p>\n<p data-start=\"2568\" data-end=\"2745\">That\u2019s why it\u2019s so important to eat enough protein regularly. Once you digest it, it\u2019s used or recycled within your body\u2014and you need more to keep everything running smoothly.<\/p>\n<p data-start=\"2747\" data-end=\"2874\">I\u2019m not suggesting you constantly need to be eating protein, but ensuring that you have enough on a regular basis is essential.<\/p>\n<h2 data-start=\"2881\" data-end=\"2911\">How Much Protein Is Enough?<\/h2>\n<p data-start=\"2913\" data-end=\"3068\">Women\u2019s brain health registered dietitian <a href=\"https:\/\/www.instagram.com\/the_cognition_dietitian?igsh=MXZtdnhvbTNib3U1aQ==\" class=\"external\" rel=\"nofollow\"><strong data-start=\"2955\" data-end=\"2972\">Barbie Boules<\/strong><\/a> recommends that women aim for <strong data-start=\"3003\" data-end=\"3068\">1.2\u20131.6 grams of protein per kilogram of body weight per day.<\/strong><\/p>\n<p data-start=\"3070\" data-end=\"3159\">For someone who weighs 150 pounds (68 kg), that\u2019s at least <strong data-start=\"3129\" data-end=\"3159\">82 grams of protein daily.<\/strong><\/p>\n<p data-start=\"3161\" data-end=\"3330\"><a href=\"https:\/\/www.instagram.com\/drlaurencs1?igsh=MWlrNmZhMjdicmd1dA==\" class=\"external\" rel=\"nofollow\"><strong data-start=\"3174\" data-end=\"3203\">Dr. Lauren Colenso-Semple<\/strong><\/a>, a research scientist focusing on women\u2019s health and fitness, agrees that you should aim for a minimum of <strong data-start=\"3289\" data-end=\"3305\">1.2 g per kg<\/strong> or <strong data-start=\"3309\" data-end=\"3330\">0.55 g per pound.<\/strong><\/p>\n<p data-start=\"3332\" data-end=\"3559\">Both experts agree that the current RDA (recommended daily allowance) of <strong data-start=\"3405\" data-end=\"3417\">0.8 g\/kg<\/strong> is too low. They also note that intakes at or above <strong data-start=\"3470\" data-end=\"3494\">1.6 g\/kg (0.73 g\/lb)<\/strong> aren\u2019t dangerous and may be right in cases of very active individuals, but they\u2019re not necessary for everyone either.<\/p>\n<p data-start=\"3561\" data-end=\"3573\">For context:<\/p>\n<ul data-start=\"3574\" data-end=\"3745\">\n<li data-start=\"3574\" data-end=\"3606\">\n<p data-start=\"3576\" data-end=\"3606\">6 oz chicken breast = 37.8 g<\/p>\n<\/li>\n<li data-start=\"3607\" data-end=\"3628\">\n<p data-start=\"3609\" data-end=\"3628\">6 oz tofu = ~14 g<\/p>\n<\/li>\n<li data-start=\"3629\" data-end=\"3660\">\n<p data-start=\"3631\" data-end=\"3660\">1 cup cottage cheese = 28 g<\/p>\n<\/li>\n<li data-start=\"3661\" data-end=\"3683\">\n<p data-start=\"3663\" data-end=\"3683\">1 large egg = ~6 g<\/p>\n<\/li>\n<li data-start=\"3684\" data-end=\"3714\">\n<p data-start=\"3686\" data-end=\"3714\">2 tbsp peanut butter = 8 g<\/p>\n<\/li>\n<li data-start=\"3715\" data-end=\"3745\">\n<p data-start=\"3717\" data-end=\"3745\">\u00bc cup steel-cut oats = 5 g<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"3747\" data-end=\"3842\">Essentially, if you\u2019re eating a a diet of mostly minimally-processed foods from a wide variety of sources, you should be just fine.<\/p>\n<h2 data-start=\"3849\" data-end=\"3888\">Protein and the Menopause Transition<\/h2>\n<p data-start=\"3890\" data-end=\"3992\">So, what about women in the menopause transition? Do they really need more protein than everyone else?<\/p>\n<p data-start=\"3994\" data-end=\"4005\">Not really.<\/p>\n<p data-start=\"4007\" data-end=\"4143\">There are some wild claims suggesting that women lose up to 10% of their muscle mass during menopause\u2014but the data doesn\u2019t back that up.<\/p>\n<p data-start=\"4145\" data-end=\"4437\">Both women and men lose a small amount of muscle mass every year starting in their thirties. Women lose around <strong data-start=\"4256\" data-end=\"4274\">0.37% per year<\/strong>, while men lose around <strong data-start=\"4298\" data-end=\"4317\">0.47% per year.<\/strong> This is especially true if you\u2019re not doing anything to deliberately build muscle mass (we\u2019ll get to that in a moment).<\/p>\n<p data-start=\"4439\" data-end=\"4560\">Once we hit 75, muscle-mass loss increases to around <strong data-start=\"4492\" data-end=\"4514\">0.64\u20130.7% per year<\/strong> for women and <strong data-start=\"4529\" data-end=\"4551\">0.8\u20130.98% per year<\/strong> for men.<\/p>\n<p data-start=\"4562\" data-end=\"4743\">According to Dr. Colenso-Semple\u2014quoted in an article for <a href=\"https:\/\/vajenda.substack.com\/p\/muscle-mass-and-perimenopause\" class=\"external\" rel=\"nofollow\"><em data-start=\"4619\" data-end=\"4632\">The Vajenda<\/em><\/a>\u2014this makes sense because as we get older, we\u2019re typically less physically active, which impacts muscle loss:<\/p>\n<blockquote data-start=\"4744\" data-end=\"5007\">\n<p data-start=\"4746\" data-end=\"5007\"><em>\u201cDepending on the measurement technique, the rate of muscle loss is ~0.05% to ~1% per year. Aging and reduced physical activity often go hand in hand, so muscle loss in individuals over 75 tends to be greater than muscle loss in individuals in their early 60s.\u201d<\/em><\/p>\n<\/blockquote>\n<p data-start=\"5009\" data-end=\"5186\">She also notes that, so far, the evidence doesn\u2019t indicate that the decrease in estrogen\u2014which plays a big role in the menopause transition\u2014has any direct impact on muscle loss.<\/p>\n<p data-start=\"5188\" data-end=\"5380\">The two things that put some perimenopausal and post-menopausal women at slightly higher risk for muscle loss are <strong data-start=\"5302\" data-end=\"5333\">decreased physical activity<\/strong> and <strong data-start=\"5338\" data-end=\"5380\">having less lean muscle to begin with.<\/strong><\/p>\n<p data-start=\"5382\" data-end=\"5450\">If you\u2019re starting with less muscle, you don\u2019t have as much to lose.<\/p>\n<h2 data-start=\"5457\" data-end=\"5492\">Protein Alone Won\u2019t Build Muscle<\/h2>\n<p data-start=\"5494\" data-end=\"5592\">We know protein is essential for building muscle\u2014but protein alone won\u2019t make your muscles grow.<\/p>\n<p data-start=\"5594\" data-end=\"5634\">You can\u2019t eat your way to more muscle.<\/p>\n<p data-start=\"5636\" data-end=\"5735\">If that were true, people on the carnivore diet would be ripped without ever setting foot in a gym.<\/p>\n<p data-start=\"5737\" data-end=\"5904\">In order to actually build muscle, you have to add strength training. Without increasing the load you\u2019re asking your muscles to carry, they won\u2019t grow or get stronger.<\/p>\n<p data-start=\"5906\" data-end=\"6082\">So the recommendation for women in perimenopause to consume significantly more protein than Dr. Colenso-Semple\u2019s suggested <strong data-start=\"6029\" data-end=\"6064\">0.55 g per pound of body weight<\/strong> is unnecessary.<\/p>\n<p data-start=\"6084\" data-end=\"6300\">What becomes more important as you get older is staying physically active\u2014and ideally adding resistance training\u2014to prevent and slow the process of muscle loss that\u2019s more associated with aging than menopause itself.<\/p>\n<p data-start=\"6302\" data-end=\"6413\">So eat all the protein you want, but make sure you\u2019re also giving your muscles a boost by lifting weights, too.<\/p>\n<h2 data-start=\"6420\" data-end=\"6438\">The Bottom Line<\/h2>\n<p data-start=\"6440\" data-end=\"6674\">Protein is essential at every age\u2014but it\u2019s not a magic bullet.<\/p>\n<p data-start=\"6440\" data-end=\"6674\">For midlife women, the combination of <strong data-start=\"6543\" data-end=\"6563\">adequate protein<\/strong> and <strong data-start=\"6568\" data-end=\"6597\">regular strength training<\/strong> is what keeps your body strong, functional, and capable for decades to come.<\/p>\n<p data-start=\"6676\" data-end=\"6751\"><strong>Eat enough, move your body, lift some weights, and build a body that lasts.<\/strong> <em>\u2014Naomi<\/em><\/p>\n<hr\/>\n<p>References:<\/p>\n<p>Article in The Vajenda by Dr. Jen Gunter: https:\/\/vajenda.substack.com\/p\/muscle-mass-and-perimenopause<\/p>\n<p>Front Page Fitness podcast with Dr. Lauren Colenso-Semple and Dr. Eric Trexler covering protein specifically: https:\/\/podcasts.apple.com\/il\/podcast\/ep-5-is-protein-over-rated\/id1809853430?i=1000709352461<\/p>\n<\/div>\n<p><script async src=\"\/\/www.instagram.com\/embed.js\"><\/script><br \/>\n<br \/><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><a href=\"https:\/\/fitbottomedgirls.com\/2025\/11\/protein-and-menopause-how-much-do-women-really-need\/\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Protein is everywhere lately. Whether it\u2019s a fitness pro telling you to beef up your protein intake, a women\u2019s health expert warning you about the dangers of muscle loss in perimenopause, or a perimenopausal influencer making a comedy reel about all the overwhelming recommendations for better health in middle age (more protein included), it feels &hellip;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-15338","post","type-post","status-publish","format-standard","hentry","category-fitness"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/15338","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=15338"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/15338\/revisions"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=15338"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=15338"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=15338"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}