As women enter perimenopause, the body’s hormonal shifts can lead to changes in muscle mass, bone density, and metabolism. Adequate protein intake becomes even more critical during this time to support these changes and maintain overall health.
Protein is a macronutrient essential for:
- Muscle Maintenance: Hormonal changes in perimenopause can lead to muscle loss (sarcopenia). Protein helps preserve lean muscle mass.
- Bone Health: Protein contributes to bone strength, crucial during this phase when bone density may decline.
- Metabolism: Higher protein intake can support a healthy metabolism and prevent midsection weight gain.
- Overall Wellness: Protein is key for hormone production, immune function, and tissue repair.
How Much Protein Do You Need?
The general recommendation for women is 0.8 grams of protein per kilogram of body weight. However, for perimenopausal women, experts suggest increasing this to:
- 1.0 to 1.2 grams per kilogram to prevent muscle loss.
- 1.2 to 1.6 grams per kilogram if you’re active or engaging in strength training.
For example, a woman weighing 68 kg (150 lbs) might need between 68–102 grams of protein daily, depending on her activity level and health goals.
How to Meet Your Protein Needs
Incorporate a variety of protein-rich foods into your diet:
- Animal Proteins: Chicken, turkey, fish, eggs, dairy (Greek yogurt, cottage cheese).
- Plant-Based Options: Lentils, beans, chickpeas, tofu, tempeh, quinoa.
- Snacks: Nuts, seeds, and protein shakes.
Every woman’s needs are unique. If you’re unsure how to adjust your protein intake or diet for perimenopause, I’m here to help! Let’s create a personalized plan that works for your body and lifestyle. Hop on a free discovery call with me today.
