Protein- It Does A Menopausal Body Good

Protein is THE menopausal macronutrient. Protein is essential for menopausal women because it supports lean muscle mass, metabolism, satiety, bone health, and overall strength during a time when hormonal shifts lead to muscle loss and decreased energy expenditure. As estrogen declines, the body becomes less efficient at using protein to maintain lean muscle, making it crucial to consume adequate amounts. Prioritizing high-quality protein sources helps preserve lean mass, supports bone strength, and stabilizes blood sugar levels, which can improve energy, mood, and weight management.

Additionally, protein plays a key role in skin, hair, and collagen production, which often declines with age. It also supports immune function and helps regulate hunger, preventing cravings and overeating. By incorporating protein-rich foods like lean meats, fish, eggs, dairy, legumes, and plant-based sources into daily meals, menopausal women can enhance their strength, maintain a healthy metabolism, and promote overall well-being as they navigate this life stage. It’s important to be aware of what plant-based protein sources may be missing and to supplement if needed.

Animal-based nutrition has the highest quality, bioavailable nutrients of all food groups. Plant-based nutrients require energy expenditure to convert the nutrients into the forms our human body needs to utilize them, and by then, we are still not absorbing all that plants aim to offer. Some people do this better than others. Those that already have a compromised immune system, genetic SNP’s (single nucleotide polymorphism’s), or other health issues that inhibit the proper absorption of essential nutrients may struggle.

Animal-based proteins are complete proteins, meaning that they contain the 9 essential amino acids our body cannot make (there are 20 amino acids, of which 9 are essential and 11 non-essential), whereas plants are not, except soy-based products. Amino acids are compounds that are the building blocks of protein and are a key component to sustaining and thriving in life. Beans, peas, lentils (legumes), nuts, seeds, whole grains, and fruits and vegetables are not complete sources of protein. Can vegans successfully obtain complete protein sources? Yes, but with mindfulness and expertise on combining certain foods to create complete proteins, along with specific supplementation of exogenous amino acids, vitamins, and minerals.

For healthy animal-based recipes, check out my protein-packed options here.

This blog is not to be used as medical advice or for making any lifestyle changes to treat any medical condition in either yourself or others. Consult your physician for any medical issues that you may be having.