Protein- It Does A Menopausal Body Good

Protein is the powerhouse macronutrient for menopause. During this stage, estrogen decline accelerates the natural loss of lean muscle (sarcopenia) and lowers energy expenditure. At the same time, the body becomes less efficient at using dietary protein to repair and build tissue—a phenomenon called anabolic resistance. For these reasons, research supports higher protein intakes for midlife and postmenopausal women, generally 1.2–1.6 g/kg of body weight daily, spaced across meals at 25–35 grams each, to optimize muscle protein synthesis.

Adequate protein helps preserve lean muscle, maintain metabolism, improve satiety, stabilize blood sugar, and support bone density—critical at a time when fracture risk rises. It also provides the amino acids needed for collagen production, skin elasticity, hair strength, and immune function. By consistently prioritizing high-quality protein, women can better manage weight, energy, mood, and long-term health during and after the menopausal transition.

Protein sources matter.

• Animal-based proteins (eggs, fish, poultry, dairy, lean red meat) are naturally complete, highly bioavailable, and provide essential nutrients like heme iron, vitamin B12, and zinc that can be harder to obtain from plants.

• Plant-based proteins (beans, lentils, soy, nuts, seeds, whole grains) can absolutely support health, but except for soy and a few others, they are typically lower in one or more essential amino acids and less efficiently absorbed. Vegans can meet protein needs with careful planning—combining complementary foods and, when needed, supplementing with amino acids, B12, and other micronutrients.

The bottom line: in midlife, protein is not just a nutrient to meet minimum needs—it is a therapeutic tool to preserve muscle, protect bones, regulate metabolism, and sustain vitality for decades to come.

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.