Menopause and Protein: Why It Matters More Now

Protein is essential for everyone’s daily functioning, but menopause protein is especially important. Beginning in perimenopause, the hormonal transition creates a need for more protein to sustain muscle mass, bone health, metabolism, and energy. Midi Health clinicians generally recommend that women over 50 aim to eat around 1.2 to 1.3 grams of protein per kilogram of bodyweight daily, though that can vary depending on your exercise routine. 

For protein to work its best, you should also eat foods with fiber-rich carbs and healthy fats. It’s also key to get enough calcium and vitamin D, and to include strength training exercises. Below, read about protein for women over 50, how much to eat throughout your day, and how a Midi clinician can help you reach your menopausal health goals.

Why Protein Matters More During Perimenopause and Menopause

Protein is an essential macronutrient. It forms the enzymes that drive many crucial bodily processes, including muscle building and blood oxygenation. During perimenopause and menopause, estrogen levels fluctuate and eventually decline steadily. These changes can result in a loss of muscle mass, weight gain, insulin sensitivity (how well your body uses the hormone insulin to control blood sugar), and decreased bone density. 

Getting enough protein is important to prioritize during menopause because it helps maintain muscle and bone mass, which in turn aids balance, mobility, metabolism, and healthy aging.

How Much Protein Should a Menopausal Woman Eat?

The recommended protein goal for women in menopause varies, but typically ranges between 1 and 1.3 grams per kilogram of bodyweight daily. After comprehensively reviewing research, Midi clinicians typically recommend that women aim for the higher end of that range: 1.2 to 1.3 grams per kilogram of bodyweight for optimal muscle preservation. 

That number could change depending on how active you are, how much resistance training you do, and whether you’re trying to lose weight. 

Protein needs can also fluctuate if you have certain medical conditions, like kidney disease. 

Some general guidance by weight:

• If you weigh 140 pounds, aim for about 76 to 82 grams of protein daily
• If you weigh 160 pounds, aim for about 87 to 94 grams daily 
• If you weigh 180 pounds, aim for about 98 to 106 grams daily

A Midi clinician or a registered dietitian can give you individualized guidance for protein intake, to help you successfully meet your personal goals.

Daily Protein Targets for Women Over 50 

Best Protein for Menopause: Food-First Options

If you eat meat and dairy, some healthy protein-rich food sources: 

• Eggs 
• Fish 
• Poultry and other lean meats
• Plain Greek yogurt 
• Cottage cheese 

Plant-based sources of protein to prioritize include: 

• Tofu 
• Tempeh 
• Edamame 
• Lentils, beans, and chickpeas 
• Quinoa
• Nuts and seeds 

Regardless of whether or not you eat meat, it’s good to mix up your plant-protein sources throughout the day so you get an array of nutrients. And if you eat fish, try to include it in your diet as often as possible to benefit from its heart-protective omega-3s.

Complete vs. Incomplete Protein: What It Means

Protein is made up of building blocks called amino acids, some of which your body can't produce on its own and must get from food. 

• Complete proteins contain all 9 “essential amino acids,” which your body doesn’t produce naturally.
• Incomplete proteins only contain some of those essential amino acids. 

Many animal proteins are complete proteins, as are soy foods, quinoa, and some plant-based protein powders. For plant-based eaters, mixing plant proteins and other nutrient-dense foods can help you get what you need without tracking every bite. When in doubt, add variety to your plate.

Best Diet for Perimenopause: Protein Plus the Rest of the Plate

While there’s no singular best diet for perimenopause,you can’t go wrong building your meals around four healthy categories: protein (without overly relying on red meat, which is linked to heart disease risk), fiber-rich carbohydrates (like beans, lentils, oats, vegetables, fruit, and whole grains), healthy fats, and colorful plants. 

Mix in some calcium and vitamin D, which is important for bone health; you can get that from dairy, seafood, and some fortified plant milks  and mushrooms.

Easy Protein Add-Ons

Here are some quick ways to add a protein boost throughout the day:

When Protein Powders or Shakes Can Help

When you aren’t super hungry, aren’t feeling well, accidentally skip a snack or meal, or otherwise have trouble meeting your protein goals, it may help to turn to protein powders and shakes to get your fill.

Check the nutrition label to make sure they deliver adequate protein levels and minimal added sugar. You can choose from whey, soy, pea, egg, or blended plant protein sources. (For protein powders, read the label to make sure they’re third-party tested, and look for a short list of recognizable ingredients.)

If you have kidney disease, complex medical needs, or take medications affected by dietary changes, check with a clinician before adding a protein supplement into your regimen.

How to Time Protein Throughout the Day

To make the most of protein’s potential, spread it across meals instead of just at dinner. 

Start with breakfast: You can add nut butter to oats or include a dish of yogurt or cottage cheese. To stay fuller longer, pair your protein with fiber.

Planning ahead is always smart—but also give yourself some flexibility and remember to listen to what your body needs.

Can You Eat Too Much Protein?

When you focus on high protein, it can crowd out other essential nutrients like fiber and nutrient-dense fruits and vegetables. Fiber and produce are both key for a healthy digestive and general preventative health. 

Balance is key, so get a variety of foods and a range of nutrients, and focus on healthy sources of protein. Talk to a healthcare professional, such as a Midi clinician, if you have specific health concerns, especially kidney issues.

Frequently Asked Questions (FAQs) 

How much protein for women over 50 is enough?

The protein recommendation for women over 50 varies depending on their weight. Generally speaking, Midi clinicians recommend getting 1.2 to 1.3 grams per kilogram of body weight per day.

Does protein help with menopause weight gain?

Protein, paired with fiber and resistance training, has been shown to help improve muscle mass in menopausal women. Potentially, more muscle mass can help boost metabolism, but eating protein doesn’t directly relate to weight loss.

Should I eat more protein if I lift weights?

There’s a chance your body may need more protein if you weight train, but it depends on many factors. Your best bet is to consult a clinician or dietitian who can help you home in on your ideal amount.

Is plant protein enough during menopause?

Yes, assuming you get a variety of plant proteins, such as tofu, tempeh, edamame, nuts, and seeds. Mixing it up is key to making sure your body gets the essential amino acids it needs.

What happens if I do not get enough protein?

Your body requires protein to feel full, maintain energy, and fuel muscles and bone mass, among other important bodily processes. Protein is essential for daily functioning.

Is collagen a complete protein?

No. Collagen protein lacks 1  of the essential 9 amino acids (tryptophan) needed to be considered a complete protein, so it’s considered an incomplete protein.