I was going to save this for January, but it keeps coming up in session a lot these past few weeks, which means folks are thinking about it.
Protein plays a crucial role in health as we age, especially for perimenopausal and menopausal women. During these phases, hormonal shifts can lead to muscle loss and a decrease in bone density, both of which are essential for maintaining strength, mobility, and overall vitality. Protein intake supports muscle repair and helps slow the natural decline in muscle mass, which is often accelerated by hormonal changes. This is essential for staying active and reducing the risk of falls and injuries, which can become more common over time.
Beyond muscle health, protein is vital for bone integrity, especially as bone density decreases with reduced estrogen levels. A balanced intake of high-quality protein supports both bone and muscle health, creating a solid foundation for long-term physical resilience. It’s never too early or too late to start taking action.
Additionally, protein supports metabolic function and can help regulate appetite, which may fluctuate with hormonal changes. High-protein foods encourage satiety and can reduce cravings, making it easier to maintain a nutrient-dense diet. For perimenopausal and menopausal women, including protein at each meal not only supports physical health but also helps manage weight and energy levels, promoting an overall sense of wellness. Isn’t that what it’s all about?
I often hear “I eat meat, so I get enough protein.” but once you actually start tracking your protein - which I 100% recommend, at least for a week or so—you'd be surprised how challenging it is to hit your targets.
Let’s take a breath, break it down, and most importantly keep it simple. As a general rule of thumb, we should aim for .8 - 1 gram of protein per pound of desired body weight. This means if your most energized weight is 130 lbs, you should aim to eat 104 - 130g of protein across an entire day. If this seems too daunting, set a goal of 100g per day for starters regardless of your weight.
Here are some ways to sneak more protein into your daily routine:
🥚 Add egg whites to a two-egg omelette to provide approximately 23g of protein. I buy my whites from Costco, best price in town.
🧀 Have a portion of cottage cheese on the side of your breakfast or lunch (approximately 15g per half cup).
☕️ Start your day with collagen coffee, which provides approximately 15g of joint- and skin-friendly protein. Note: you need to really blend this, not just stir or shake.
🥛Having a smoothie for “lunch dessert” with a scoop of whey protein will give you 25-30g of bioavailable protein. I’m using grass-fed Kaizen grass-fed vanilla and chocolate whey protein these days.
🍦Greek or Skyr yogurt are amazing sources of protein. I eat yogurt on its own (roughly 17-19g of protein), or mix in a scoop of vanilla whey to bring it up to 40+grams of protein. (Yes, I realize I’ve gotten a bit loosey-goosey with the emojis 😂)
🐟A can of tuna with some greens and quinoa makes a great lunch and will provide a nice 28 or so grams.
🥩Some type of animal protein for dinner adds about 30 grams of protein depending on protein type and serving size.
I prefer to not have food be a struggle of any kind, so focusing on all the good stuff you can have, vs. having a restrictive mindset will go a long “whey”. Sorry y'all, I couldn't resist :P
As always, if you have any questions, don't hesitate to drop me a line.
Yours in health,
Miriam
*This article contains a few affiliate links for the collagen & whey protein brands that I use and recommend.
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