Protein for menopause is essential because a diet high in protein reduces the potential for age-related losses in much-needed lean body mass.
As women enter middle age, the depletion of estrogen in their bodies leads to changes in body composition. However, a diet rich in protein can help maintain a healthy balance, preventing the accumulation of fat around the abdominal area and the resulting higher fat-to-muscle ratio.
This shift not only affects their appearance but also increases their risk of cardiovascular diseases. Once women start losing estrogen, their risk for such diseases becomes equal to that of men. As women gain a higher fat-to-muscle ratio, they see more fat stored around the abdominal area.
This shift increases not only how we look but also our cardiovascular health. Once we start losing estrogen, our chances of cardiovascular diseases become much more significant; in fact, our risk becomes equal to men’s.
From a purely physical standpoint, protein for menopause is a powerful tool. It shifts the body from weight loss to fat loss, increasing our chances of retaining muscle and lean body mass. This not only correlates with lower overall body fat in aging women but also with improved cardiovascular health, a key concern during menopause.
What Exactly is Protein?
Protein is a macronutrient, which means it is a food our body needs in large amounts. The main three macronutrients are protein, carbohydrates, and fats, which provide our body with energy from calories. So, fuel is essential for the structure, function, and regulation of the body’s cells, tissues, and organs.
Protein comprises amino acids and plays a crucial role in various biological processes, such as muscle development, immune function, enzyme activity, and all that fun science stuff.
Nine of the 20 amino acids in protein are essential, so we must get them through our diet. Our bodies can’t produce them. This is important because protein is the only macronutrient that stimulates tissue growth.
Why is Protein for Menopause Essential?
One reason we lose muscle mass as we age is not necessarily because we age but because we become less sensitive to protein.
Behaviorally, we also move less, which means there tends to be less stimulation of the muscle fibers. This subtle shift in body fat ratio to muscle changes how and where you store fat over time.
The good news is that we can maintain or regain muscles as we age by getting enough protein for menopause and challenging those muscles with physical activity, specifically strength training.
How Does Eating More Protein Benefit You?
- You’re going to eat fewer calories to lose more body fat.
- Protein is more filling calorie per calorie than carbohydrates or fats.
- It keeps those hunger cues and hormones (like ghrelin and leptin) in check and reduces muscle loss.
- You will burn more calories.
- Due to the thermic effect of food, it basically means it takes more calories for your body to process and digest these foods.
- Protein and Fiber both have a higher thermic effect than other foods
- Protein spares lean tissue during the diet phase, decreasing the incidence of weight regain and better maintaining the metabolic rate.
How Much Do I Need?
Many women will need help meeting these protein numbers initially. For years, the media has brainwashed us with insufficient and outdated information. The initial RDA suggestions of 0.8 grams per kilogram of body weight were made in the 1940s. Those calculations were also based on minimum amounts to prevent nutrient deficiencies, not necessary for health optimization. The calculations didn’t factor in biomarkers like height or activity level.
We are taught that protein and strength training make women bulky, but scientifically, that has proven false. Women should aim to get a minimum of 30g of protein per meal.
Women need a minimum of 1g of protein per body weight and can need as much as 1.8g per body weight, depending on hormone and activity levels, but a great rule of thumb is 1 gr of protein per lb of body weight. As a middle-aged woman, you should gradually increase your protein intake to obtain at least 1g per lb of body weight to ensure better health and balance your body composition and hormones.
What Kind of Protein is Best?
This is not an all-encompassing list, but just a few examples to give you an idea of some good quality proteins to add to your diet:
- skinless chicken
- turkey breast
- fish
- salmon
- lean cuts of beef, like sirloin
- eggs, especially egg whites (egg whites are so underrated)
- low-fat dairy like Greek yogurt.
- legumes, lentils, and navy beans are excellent for fiber.
- Tofu and Tempe
In conclusion, protein helps build and maintain muscle and is involved in nearly every process in the body. Protein primes the body to help reduce disease risk and curb age-related muscle loss (sarcopenia). In addition, it ensures you keep lean body mass by naturally lowering your caloric intake.
