Women encounter several obstacles while going through perimenopause. Experts emphasize that ensuring proper protein consumption is essential to improving the health and wellbeing of these professionals. Dr. Sims, an internationally esteemed exercise physiologist and nutritional scientist from New Zealand, says she stresses your protein needs are different depending on your age, activity level, and whether or not you have a menstrual cycle. These recent studies confirm that active women experiencing perimenopause and menopause typically need higher amounts of protein. This additional protein boosts their ability to regenerate lost muscle mass and overall health.
Elaine De Silva, who has taken a proactive approach in modifying her diet and exercise habits during her process of gender affirmation, is a prime example. For now, she’s tripled her protein intake. These days, she eats protein-rich foods at lunch and dinner and makes sure to fit boiled eggs into her daily diet. She focuses on protein to combat the impact of hormonal changes. These adaptations are established to impair muscle synthesis and sap energy reserves.
Understanding Protein Needs
Dr. Sims wants women 19 to 70 to focus on protein. He suggests shooting for an intake of 0.6 grams per kilogram of body weight per day. A woman of 60 kg would require approximately 36 grams of protein per day. A woman who weighs 70 kilograms needs to aim for about 42 grams of protein a day. How your protein needs change during perimenopause During perimenopause, your protein needs may increase dramatically. Experts suggest boosting your daily consumption to 2-2.3 grams per kg of body weight if you’re going through this transitional period.
A 2023 review by the International Society of Sports Nutrition supports these findings. It uncovers the glaring truth that more active women going through perimenopause and menopause require increased protein consumption to maintain their muscle mass and protect their physical wellbeing. The science indicates that the best way to utilize protein’s muscle-building effects is to spread it throughout the day, every three to four hours.
“The evidence suggests it’s only about nine or 10 grams of protein extra required a day, so that’s a relatively small amount.” – Source Unknown
That’s why Dr. Wilkinson encourages women as they age to monitor how many calories they’re eating. She cautions that eating more calories than you need will lead to fat storage. She suggests talking to a general practitioner for individualized advice on how much protein you need, particularly during this important life stage.
Meal Planning for Protein Intake
Increasing protein through daily meals can be done with a mix of animal-based options as well as plant-based options. Dr. Sims advises paying attention to your overall diet. Incorporate lean meat, poultry, and plant-based proteins like legumes, lentils, tofu, and nuts.
Elaine De Silva found this to be true, and as a result, has adopted this approach in her own diet. She states, “I’m trying as much as I can to incorporate protein, both animal and vegetable in my diet.” Now she’s trying to maintain her muscle strength and energy levels. Simultaneously, she desires to positively navigate the transitions associated with perimenopause.
Dr. Sims further elaborates on the types of foods that can help meet protein goals:
“That rides your protein appetite, and unless you increase the concentration of protein in the diet, you’re going to be prone to eat even more calories to gain your now increased protein requirements and that’s a bad combination.” – Source Unknown
This underscores the importance of addressing more than just increasing total protein consumption. It is especially important that we eat protein strategically throughout the day.
The Impact of Hormonal Changes
Women go through a phase of life where they have significant hormonal changes at play that impact muscle protein synthesis. Dr. Wilkinson explains that older women have a slightly blunted response to eating in terms of their increase in muscle protein synthesis. By comparison, younger women experience a larger increase. Many studies have found that in older women there is a reduction of as much as 40 percent in muscle protein synthesis. This is a notable decline especially in contrast to younger women.
Once again, Dr. Sims makes an important point about getting enough protein on board with the transition. She stresses the importance of protein in preserving muscle mass. Plus, it helps encourage satiety, addressing two of the biggest obstacles women experience in perimenopause.
“It helps maintain our muscle mass and also promote feelings of fullness or satiety.” – Dr. Stacy Sims
For anyone going through perimenopause, dietary changes don’t have to be drastic to make a big impact on health and wellness. This means providing access to a wide variety of nutrient-dense foods that contribute to both bodily form and function as well as mental health.
