How Much Protein Do Women Need During Perimenopause?
There’s a common misconception that as we get older, we can ease up on our protein intake. In reality, the exact opposite is true. Protein becomes more important—not less—with age.
The "Why" Behind the Need
As women, our bodies go through significant hormonal shifts over time. These changes naturally make it a bit harder for our bodies to do what they used to do effortlessly. Specifically, higher protein intake becomes essential to help us:
Preserve lean muscle mass (which keeps our metabolism firing and our bodies strong)
Recover efficiently from workouts and daily stressors
Regulate appetite and keep energy levels stable throughout the day
How Much Do You Actually Need?
While individual needs always vary based on your specific lifestyle and goals, a fantastic, evidence-based target for many women to aim for is 1.6 to 2.2 grams of protein per kilogram of body weight daily. For example, I weigh about 63kg, so I aim for 104-143g of protein per day.
But don't worry about having to hit a massive number all at once. The secret to making this sustainable and not immediately cause shock to your gut, is to add in protein slowly, and spread it out over multiple meals.
To maximize something called muscle protein synthesis (the process where your body actually uses that protein to repair and build muscle), try aiming for a solid serving (25-35g of protein) at:
Breakfast (greek yogurt, protein oatmeal, eggs etc.)
Lunch (ground turkey, chicken, deli meat)
Dinner (salmon, tuna, chicken, turkey)
An optional snack (if you need a bridge between meals!)
The Ultimate Dynamic Duo
Eating more protein alone is helpful. Proteins make up not only your muscles, but also the material that makes up your organs, so it literally provides the building blocks your body needs to function.
But if you want to truly shift how you feel, look, and move? Pair that protein with strength training.
Protein alone helps. But Protein + Lifting will be the key to shifting how your body feels and looks during menopause and perimenopause and beyond.
