Updated Feb. 24, 2025
Menopause Protein: What Active Women Need to Know
I recently asked my Instagram followers what they most wanted help navigating in menopause:
– Fitness
– Sleep
– Stress management
– Nutrition, specifically protein
The responses were crystal clear: The overwhelming answer was help figuring out how much protein they actually need to eat, and ideas of where to get it from that actually taste good and are doable.
So if you’ve been wondering any of these things as you try to stay fit and strong in menopause (especially if you love rowing!), you’re in the right place.
I get questions like these all the time:
- How much protein do women in menopause need (and do you REALLY need to eat a gram of protein for every pound of your bodyweight??)
- When is the best time to have it?
- What are some options to get it in that AREN’T protein powder or chicken breast?
- What options are there for us vegetarians?
- And does my level of protein have anything to do with it feeling so much harder to hold on to muscle now?
Let’s dive into what you need to know about protein during this important transition.
[Want personalized guidance to optimize your nutrition during menopause? I help active women create sustainable eating strategies that support their goals, weight loss included. Book a free consultation call to learn more.]
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Why Protein Becomes Even More Critical In Menopause and Beyond
Protein plays a crucial role during menopause because it helps address several key changes that occur during this transition:
First, protein is essential for maintaining muscle mass, which naturally declines during menopause due to hormonal changes. This muscle preservation is important not just for strength, but also for metabolism and bone health (So lift those weights!)
Second, adequate protein intake can help with weight management during menopause by increasing satiety and supporting lean body mass. This is particularly important since metabolic changes during menopause can make weight management more challenging.
Third, protein is crucial for bone health – alongside calcium and vitamin D. During menopause, women experience accelerated bone loss due to declining estrogen levels, making protein’s role in bone maintenance even more important.
Finally, protein can help stabilize blood sugar levels, which is beneficial during menopause when insulin sensitivity often decreases.
The Winning Formula for Menopause: Protein + Training + The Right Gear
The good news? Regular exercise—especially strength training, agility work, and full-body cardio like rowing—combined with adequate protein intake can help combat these changes.
But to train effectively, having the right gear matters too. Whether you’re lifting weights, hitting the rowing machine, or getting in some high-intensity work, comfortable, supportive workout clothing can make a big difference.
For workouts that involve strength training, plyometrics, and cardio, a track suit that adapts to temperature changes can help you move freely and stay comfortable. Pairing it with a moisture-wicking sports bra ensures you stay cool and dry through every movement.
When you’re fueling your body with the right nutrients and training with the right support—both physically and with great gear—you set yourself up for success in menopause and beyond.
How Much Menopause Protein Do You Really Need?
Here’s what many women don’t realize: Research suggests that your protein needs actually increase during menopause, even as calorie needs sometimes decrease.
This creates a perfect storm where getting enough protein becomes both more important and more challenging.
The standard recommended daily allowance (RDA) for protein isn’t enough for active women in menopause. While the RDA suggests 0.36 grams per pound of body weight, research indicates that women in menopause need significantly more – between 0.54 and 0.9 grams per pound of body weight, especially if you’re active.
For example, if you weigh 150 pounds and row regularly, aim for at least 81-135 grams of protein daily. This might sound like a lot, but spreading it throughout the day makes it manageable.
Here’s an easy way to make sure you get enough in: Aim to get at least 25 grams of protein per meal and 10-15 grams per snack to hit a target of 100 grams of protein per day. That’s a palm-sized portion of meat or tofu or a cup of cottage cheese or Greek yogurt, for example.
PRO TIP: Start your day with at least 25-30 grams of protein (more if you can manage it) at breakfast to energize your day and beat late morning cravings.
Start your day strong: Add Greek yogurt, cottage cheese, or protein powder to your breakfast. Try combining plain Greek yogurt with berries and nuts for a protein-packed parfait, or blend a scoop of protein powder into your morning smoothie with banana and spinach. Even simple additions like having a side dish of yogurt or cottage cheese with your eggs can boost protein significantly.
[Want personalized guidance on nutrition, exercise, sleep, and more to make your menopause journey easier? Join the waitlist for our Ready, Set, Soar program, designed specifically for women ready to thrive during this transition.]
Practical Ways to Get More Protein
Getting enough protein doesn’t have to be complicated. Here are some strategies that work especially well for active women, including my 1:1 coaching clients:
Post-row/workout recovery: Pack a protein-rich snack in your gym bag. Bonus points if you can get it in within about 45 minutes of finishing your workout. Some portable options my clients love:
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- Protein shake mixed with water or milk
- Cottage cheese mixed with cinnamon or salsa
- Tuna packet with crackers
- Greek yogurt with granola
- Protein bar (look for ones with at least 15g protein and minimal added sugars)
Smart snacking: Keep protein-rich options readily available throughout your day:
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- Stock your fridge with string cheese and turkey roll-ups
- Try frozen edamame – you can eat it as-is at room temperature, or warm it up
- Prepare hummus with veggies for the week
- Keep a protein bar at work for an afternoon boost
Meal prep for success: Batch cook your favorite protein sources on weekends:
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- Grill extra chicken breasts
- Brown ground turkey
- Cook a pot of quinoa or lentils
- Prepare overnight oats with protein powder
For longer rowing sessions, especially those lasting over an hour, proper fueling becomes crucial. Consider having a small protein-carb combination snack before your workout (like half a banana with a tablespoon of almond butter), and don’t forget your post-row recovery nutrition. Your muscles are most receptive to protein within that 45-minute window after training.
Frequently Asked Questions About Protein and Menopause
How Much Protein in Perimenopause?
Yes, your protein needs increase during menopause due to hormonal changes that affect muscle maintenance and bone density.
How much protein does a postmenopausal woman need?
Our protein needs go up in post-menopause. We don’t process it as well as we get older, and our risk for osteoporosis and sarcopenia increase on top of it. Given all of that, postmenopausal people should aim for the higher end of the 0.54-0.9 grams per pound of body weight range, especially if they’re staying active through activities like rowing and strength training.
Does protein help with menopause?
Yes, protein helps significantly during menopause by maintaining muscle mass, supporting bone health, and helping with weight management. Research shows that women need increased protein during menopause – between 0.54-0.9 grams per pound of body weight daily – to combat the natural muscle and bone loss that occurs due to hormonal changes. Getting enough protein, combined with regular exercise, can help address many common menopause symptoms – including weight gain – and support overall health during this transition.
Protein-Rich Foods
Stumped for what to actually eat to fit in the protein you need? Here are some protein suggestions to get you started:
- Greek yogurt – 1 cup has 24 grams of protein
- Cottage cheese – 1 cup has 25 grams of cottage cheese (so more than yogurt!)
- Ground turkey – 4 oz has 30 grams. I brown a pound of this and keep it around to use in salads for lunch
- Tempeh – 4 oz has 21 grams of protein (Here’s a great recipe for marinated tempeh. It’s WAY tastier than tofu (IMHO)!
- Protein-enriched milk and shakes – I’m loving Fairlife Core Power brand right now, especially the chocolate flavor. One bottle has 26 grams of protein and it’s delicious.
- Chicken breast – 4 oz (a palm-sized portion roughly) has 30 grams of protein
- Lentils – A great plant-based option! They have 18 grams of protein per cup
- Fish – (salmon, tuna – 25-30g per 4 oz)
- Protein bars and chips – I don’t eat them every day but they’re great in a pinch, especially if you’re on the road or if you just want a bite of something sweet or salty. I like Quest bars because they have a lot of fiber as well. Built Bars are delicious and work great if you want something more like a candy bar. Both have around 17-20 grams of protein. Quest chips have 19 grams of protein per bag.
Taking Action: Your Next Steps
Understanding – and meeting – your protein needs is just one piece of the menopause puzzle. Combined with regular exercise like strength training and rowing, proper nutrition can help you maintain strength, energy, and vitality during this transition.
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READY FOR A PERSONALIZED APPROACH TO A HEALTHY DIET FOR MENOPAUSE?
If you’re specifically struggling with creating a healthy diet plan for menopause, my 1:1 nutrition coaching can help. Together, we’ll develop eating strategies that support your weight goals, fuel your workouts, and help you thrive during this transition.
I only work with a few clients at a time to give them the best, most productive experience. Let’s chat. If you’re a good fit, I’d love to work with you!
Questions about optimizing your health and performance in menopause? Drop them in the comments below!