How Much Protein Do You REALLY Need?
If you follow any practitioners who specialize in women's health you'll hear over and over again that in perimenopause and beyond you simply need more protein. It's become a mantra, and a very confusing one at that. I think this woman hilariously captures the protein story but also the confusion on exercise as well. Genius.
Click on her!
Social media is an onslaught of information that's so overwhelming! The truth is, studies show that protein intake does, indeed, need to increase during these years, and here are the reasons why:
1. Muscle Preservation in Hormonal Transition
With declining estrogen levels, our bodies become less efficient at building and maintaining muscle. Higher protein intake helps combat this, preserving our strength and vitality.
2. Metabolic Reset
Around 40, our metabolism tends to slow down. More protein can help keep it humming, supporting weight management efforts.
3. Structural Integrity
Protein plays a critical role in bone remodeling, crucial for maintaining bone density and fighting off osteoporosis risk.
4. Appetite Regulation
Protein helps manage hunger signals, supporting weight management by reducing unnecessary caloric intake.
5. Metabolic Flexibility
Menopause can increase insulin resistance. A protein-rich diet may help regulate blood sugar levels, keeping metabolic processes balanced.
6. Hormonal Support
Protein serves as a fundamental building block for hormone production, supporting critical endocrine functions.
Your next question is most likely, Just how much do I need?
This is where it gets tricky, but we know the FDA recommendation is too low at .8 grams of protein per kilogram of body weight. These days, most researchers agree that 1.7 and up to 2.4 grams of protein per kilogram of body weight daily for active menopausal women. That's a lot! Let's do a little math for the 150lb person:
Convert 150 pounds to kilograms:
150 lbs ÷ 2.2 = 68.18 kg
Calculate protein intake:
Lower end: 68.18 kg × 1.7 g/kg = 115.91 grams of protein per day
Upper end: 68.18 kg × 2.4 g/kg = 163.63 grams of protein per day
Therefore, a 150-pound person following this recommendation should consume between 116 and 164 grams of protein per day. I don't usually advocate for that higher level unless we know your stomach, small intestine, large intestine, pancreas and liver are all humming along! And that your activity level requires it, (which most of us normal exercisers don't).
The women I work with just about fall off their chair when we calculate this because once they count about how much they are actually getting each day, they are usually way under this.
And it is not necessarily easy to figure out how to get that number up in your nourishing meals! You want to aim for 25–30 grams of protein PER meal and then add a healthy snack to that. This at least gets you close. I like to have people try for 90–100g and see how they feel.
If you would like a guide, coach, functional nutritionist, pilates/fitness instructor to help you out with this, you're in luck!
This month I'm bringing back my 28-Day JUMPSTART program, offering one-to-one guidance that fits YOUR exact needs. This will depend on your activity level, age, current weight, goals you'd like to meet and more. Read below for more info.
Let's do it, ladies! Let's make sure we're reaching for the goal of a long "healthspan"—to feel our best, most vital selves and dance our way into our middle years and beyond.
In love and health,
Stephanie