Is Protein Good for Menopause?

Throughout the different phases of life, your nutrient needs shift and menopause brings one of the biggest changes to your body. Protein has always been an important part of overall health, supporting muscles, bones, hormones, and immunity, but during menopause, its role becomes even more critical. As hormone levels drop, you might notice changes in energy, muscle mass, and body composition. These shifts are normal, but they can leave you wondering if protein is good for menopause?  

Let’s explore why protein matters during menopause, how it can support your changing body, and how simple nutrition tweaks can help you feel stronger, more energised, and more supported through this transition.

Why Protein Matters During Menopause

Protein plays a role in almost every part of the body. It’s made up of amino acids that help build and repair muscles, maintain bones, create hormones, and support healthy hair, skin, and nails [1,2]. Protein also supports the healthy function of key organs like the brain, heart, and liver, helps produce antibodies for the immune system, and is essential for carrying oxygen in the blood through haemoglobin [3].

Many protein-rich foods are also important sources of micronutrients, for example, iron from meat or calcium from dairy, making protein a key part of overall health and wellbeing.

While protein is important at every stage of life, it becomes even more crucial during times of change, like menopause. As hormone levels shift, you might start noticing changes in energy, strength, or body composition. One natural process that can happen with age is the gradual loss of muscle mass, known as sarcopenia [4].

While sarcopenia isn’t inevitable, hormonal changes, particularly the drop in oestrogen, can accelerate it. The good news is that small tweaks, like increasing your protein intake, can help minimise these effects. Eating enough protein has been shown to support muscle strength, maintain physical performance, and help you feel more energised as you age [4].

Protein Can Help with Menopause Weight Changes

Many people notice changes in their body during menopause; weight gain around the middle, shifts in body shape, or feeling like it’s harder to manage weight than before. While these changes are normal, they can still feel frustrating.

Protein can help in several ways:

• It’s the most filling macronutrient, which means it helps you stay fuller for longer and may naturally lead to eating fewer calories overall [5].
• It supports muscle maintenance, and having more muscle can help increase your resting metabolism – especially when combined with regular movement and strength-based exercise [6].
• Eating enough protein can also help stabilise blood sugar levels and reduce cravings, making it easier to avoid the energy dips that often lead to snacking [7].

Paired with regular activity, protein can support positive changes in body composition in a way that’s both sustainable and realistic.

Which Proteins are Best for Menopause?

Not all protein sources are created equal and focusing on quality can make a real difference. While processed meats like bacon, deli meats, and sausages are high in protein, they also tend to be high in salt and preservatives, which can increase health risks if eaten regularly.

Focusing on more nutrient-dense, whole food sources can give you the protein your body needs, along with important vitamins and minerals like iron, calcium, and healthy fats. Some good options include:

• Oily fish (like salmon, mackerel, sardines) 
• White fish (haddock, cod, halibut)
• Seafood and shellfish (prawns, mussels, scallops)
• Lean poultry (chicken, turkey)
• Lean red meat (beef, lamb – in moderation)
• Eggs
• Dairy foods (yoghurt, milk, cheese)
• Plant proteins like beans, lentils, chickpeas
• Tofu and tempeh (soya proteins)

Including a variety of these foods throughout your week can help you meet your protein needs and support your overall health and wellbeing during menopause [3].

How to Build a Balanced Plate During Menopause

While protein is important, it works best as part of a balanced, nutrient-dense plate – especially during menopause, when hormone changes can affect everything from metabolism to muscle maintenance to blood sugar control.

A well-balanced meal gives your body the steady fuel it needs and helps avoid the energy dips or cravings that can become more common during this stage. Aim for:

• Protein across your 3-4 meals and snacks a day, rather than all at once.  This can help your body make the most of it and supports muscle mass, satiety, and metabolism.
• Complex carbohydrates at each meal, like whole grains, beans, and starchy vegetables provide steady energy and fibre.  Many of these foods will also provide a source of protein too.
• Healthy fats such as olive oil, avocado, nuts, and seeds, which help support hormone health and satiety. Nuts and seeds provide protein too.
• Plenty of colourful vegetables and fruits at mealtimes for vitamins, minerals, antioxidants, and fibre.

Many women believe they need to choose high-protein products or protein powders to meet increased needs.  However, eating most of your meals with this balance can help stabilise blood sugar levels, improve satiety, support mood and energy, and ensure you’re getting a wide range of nutrients, including protein, to meet your body’s changing needs [8].  It’s best to look at how much protein you are currently eating, before considering high-protein products and powders as in many cases, they are not needed.

Other Lifestyle Factors That Support Menopause Health

Nutrition is powerful, but it’s just one part of the picture. Other strategies that can support your health during menopause include:

• Strength-based exercise to maintain muscle and bone health, even some simple bodyweight exercises.
• Daily movement, like walking, for heart health and mental wellbeing.
• Stress management using activities like yoga, Pilates, or simply walking outside can be nourishing both physically and emotionally [10].
• Prioritising sleep, including making sure you’re not going to bed hungry can help; protein with at least two meals a day can support better sleep [11].
• Reducing alcohol and quitting smoking if applicable, for overall health benefits [12].

Ready to Support Your Menopause with the Power of Protein?

If you’re ready to build a way of eating that truly supports your health through menopause and manage your weight, I’m here to help. Let’s create a personalised plan that focuses on nourishing your body with the right balance of protein, nutrients, and lifestyle habits, so you can feel stronger, more energised, and more at home in your body through every stage of menopause.

Book a free discovery call to get started.

References

1. Arentson-Lantz E, Clairmont S, Paddon-Jones D, Tremblay A, Elango R. Protein: A nutrient in focus. Appl Physiol Nutr Metab. 2015 Aug;40(8):755-61. 
2. Wu G. Dietary protein intake and human health. Food Funct. 2016 Mar;7(3):1251-65. 
3. The British Nutrition Foundation, 2021. Protein. Accessed online 30th April 2023. Available at: https://www.nutrition.org.uk/healthy-sustainable-diets/protein/?level=Health%20professional
4. Gregorio L, Brindisi J, Kleppinger A, Sullivan R, Mangano KM, Bihuniak JD, Kenny AM, Kerstetter JE, Insogna KL. Adequate dietary protein is associated with better physical performance among post-menopausal women 60-90 years. J Nutr Health Aging. 2014;18(2):155-60.
5. Moon J, Koh G. Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss. J Obes Metab Syndr. 2020 Sep 30;29(3):166-173.
6. Carbone JW, Pasiakos SM. Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit. Nutrients. 2019 May 22;11(5):1136.
7. Pesta DH, Samuel VT. A high-protein diet for reducing body fat: mechanisms and possible caveats. Nutr Metab (Lond). 2014 Nov 19;11(1):53
8. NHS, 2022. The Eatwell Guide. Accessed online 30th April 2023, available at: https://www.nhs.uk/live-well/eat-well/food-guidelines-and-food-labels/the-eatwell-guide/
9. Sood R, Kuhle CL, Kapoor E, Thielen JM, Frohmader KS, Mara KC, Faubion SS. Association of mindfulness and stress with menopausal symptoms in midlife women. Climacteric. 2019 Aug;22(4):377-382.