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.

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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 good news? Regular exercise – especially resistance training, agility and plyometrics, and full-body cardio like rowing – combined with adequate protein intake can help combat these changes.

And while we’re on the subject of exercise, it’s worth making the point that moving in all the myriad ways necessary to be our fittest selves in menopause and beyond requires workout clothes that can keep up with us.

For a rowing workout that includes strength training, high-intensity work, plyometrics and all the rest, dressing appropriately is key. 

A track suit that can stick with you through all the temperature and movement changes might be just the right thing, for example. Even better if you pair it with a moisture-wicking sports bra as well to keep you comfortable through whichever activities you pick.

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.

How Much Menopause Protein Do You Really Need?

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.

[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 Boost Your Protein Intake in Menopause

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:

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.

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:

• • 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:

• • 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:

• • 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 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 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.

Healthy Protein Ideas

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 

Fairlife Core Power milk – 1 bottle has 26 grams of protein and it’s delicious. My personal favorite is chocolate

Protein bars and chips – I don’t eat them every day but they’re great in a pinch 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. Again, not for every day but if you’re jonesing for something salty AND you’d like to get some protein in they can fit the bill.

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.

Ready to take control of your menopause journey? Start with these steps:

1. Get weekly inspiration and evidence-based menopause strategies delivered to your inbox – sign up for the Menopause Memo newsletter.
2. Transform your menopause experience with a holistic approach to feeling and performing your best. Join the Ready, Set, Soar waitlist now and be the first to know when the program opens again. 
3. Use rowing to help build your fittest body yet. Check out our rowing resources for workouts that help you build a strong heart and lungs, while also helping you maintain calorie-burning muscle mass and bone density.

Your menopause years can be some of your strongest yet – physically and mentally. Ready to unlock your potential? 

Let me know, and drop any questions in the comments!