Why is Protein the number one nutrient to focus on during Perimenopause and Menopause

Key Takeaways:

- Protein needs increase during midlife as hormonal shifts accelerate muscle loss and metabolic changes demand more amino acids.

- Women in perimenopause and menopause benefit from ~1.2–1.6 g protein/kg body weight daily to preserve muscle and metabolic health.

- Loss of estrogen contributes to sarcopenia and bone loss, making dietary protein and resistance training critical during this stage of life.

- Combining omega-3 fats with protein may enhance muscle protein synthesis, improving the body’s ability to build and maintain muscle.

- Simple, accessible protein foods like eggs, fish, high-protein dairy, beans, and tofu make it easier to meet daily protein targets.

Perimenopause and Menopause are a time of great change for a woman’s body and mind. Changing eating habits, patterns and goals becomes a necessity to meet the specific nutrients that are required during this life-stage.  One nutrient deserves a spotlight: protein. It’s essential becauseour ability to create and maintain lean muscle decreases with age and fluctuating estrogen and testosterone. Protein in the diet becomes even more essential to have at each meal and snack, to meet higher daily requirements during menopause. Dietary protein and strategic weightlifting offer the best protection against muscle loss and fat gains during menopausal years.

Lean Muscle and Bone Changes during Perimenopause and Menopause:

Protein becomes the macronutrient of importance during this phase of life. Not only for proper enzyme and hormone function, but to maintain lean body mass, which becomes harder to build and maintain during Perimenopause and especially after Menopause. This is both due to the natural aging process of sarcopenia , but also due to estrogen and testosterone dropping, as a well as low activity and dietary intake of protein. Interestingly, consuming Omega-3 fats while you consume protein, can make your muscles more reactive to muscle-building effects of the animo acids in your protein. In short, eating your Omega-3 fats with protein is a must to optimize muscle protein synthesis.

Omega-3 fatty acid-rich protein foods play and extra helpful role in muscle and bone-building, and bone-density is a crucial factor impacted by these fats, protein in the diet, resistance training, jump training and recovery.

Protein requirements are affected by gender, diet, activity, general health and personal goals. Most women in mid-life will benefit from eating 1.2 to 1.6 grams of protein per kg of ideal body weight. Some may need slightly more than this, so working with a registered dietitian to assess your needs is very helpful.

Protein Foods that are quick easy and affective:

- Canned beans: 1 to 1.5 cups for protein gain (work up to this!)
- Canned fish: canned salmon is an excellent source of Omega-3 Fatty Acids as well
- Omega-3 Eggs: the best option for both healthy brain and heart fats + protein
- Liquid Egg White: fast and easy way to boost protein in egg dishes + use in smoothies
- High-protein Dairy: Greek yogurt, Skyr and Cottage Cheese offer no-cook, easy high-protein

Of course, lean meats, game meats, fish, seafood, poultry and tofu as also great options, but require prep and cooking to be incorporated into meals.

Omega-3 Enriched Eggs — A Hidden Gem:

Eggs are an easy, effective protein that is high in biological value, meaning it gets well absorbed rapidly by the body. Eggs are so versatile, that can be had at any meal or snack of the day. The flexibility as an ingredient, as well as the protein-to-cost ratio make them the perfect choice to supply your body with Omega-3’s and protein. Omega eggs contain more omega-3 than standard eggs. They provide a fast, convenient way to raise your EPA/DHA intake.

Sample High-protein and Omega-3 Meal Plan:

Breakfast: 2 Naturegg Omega 3 eggs + ½ cup of egg white + ½ cup of spinach + whole grain bread or banana

Lunch: 1 cup Bean Salad or 4 ounces grilled chicken on salad with veggies and quinoa or wrap

Snack: Greek yogurt (1 cup) with chia & walnuts and blueberries

Dinner: Fish Tacos (30 gram protein portion) + colourful coleslaw

Bottom Line:

Muscle strength and density are significantly impacted during the hormonal chaos of perimenopause and menopause. Knowing this ahead of time gives you an opportunity to focus on protein as the starting block of your meals and snacks. Protein helps to keep you full, energized and positively affects the gut bacteria to boost the energy “cost” of digesting the food you eat. Eat foods that work as hard as you do! Make sure omega-3s are part of your protein food intake, to create that solid nutrition foundation you can grow from during this phase of life.

The information outlined in this article is supported by the following research and publications .


*** For additional information about menopause and perimenopause read our insightful articles on the benefits of incorporating Omega-3 Fatty Acids into your diet as well as recommendations for reducing heart disease risk . ***

Nishta Saxena

MSc, Registered Dietitian

@nishtasaxenard