How much protein do I need again?
- Tracy Minnoch-Nuku
- Oct 2
- 6 min read
As a fitness trainer who noticed a change in my body composition, despite regular exercise and dialed in nutrition, I fell down the rabbit hole of discovering WHY I was losing muscle and gaining fat during perimenopause.
After initial research, study and amazing interviews with experts for the Sexy Ageing podcast, it was obvious the impact of fluctuating hormones during perimenopause was having on my lean muscle mass. Now the key was to learn, understand and apply how to turn that around - if possible. Let's start with the physical changes brought on by menopause and how the macronutrient "protein" might help. Physiological challenges in midlife / menopause
Muscle loss & “anabolic resistance”: As we age, the body becomes less efficient at using dietary protein to build or maintain muscle (i.e. anabolic resistance). This means we may need more protein, or better-timed protein, to achieve the same muscle-building stimulus as younger people.
Decline in estrogen: Lower estrogen levels after menopause are associated with increased fat mass, loss of lean mass, and bone loss. Adequate protein helps mitigate some of those negative shifts.
Risk of sarcopenia, frailty & functional decline: Loss of muscle mass and function impairs strength, mobility, and metabolic health, increasing risk for falls, loss of independence, and chronic disease.
Metabolic/weight regulation: Protein has a higher thermic effect, burning more energy in digestion, and greater satiety than carbs or fat. In midlife, when basal metabolic rate tends to decline, protein can help preserve lean mass, supporting resting metabolic rate, and helping to regulate appetite.
HOW TO SLOW DOWN MUSCLE LOSS
Strength Training: A minimum of 2-3x/week, working the full body, can help to sustain lean muscle. If starting a strength training program feels overwhelming (never been to a gym, never lifted weights), read my blog post "Muscle in Menopause - why you need it" for guidance. Protein and resistance exercise have synergistic effects — the muscle stimulus from lifting + amino acids is what drives adaptation.
Move your body: If strength training is inaccessible for you, moving your body in any way that works your muscles and elevates your heart rate is better than doing absolutely nothing. Try this Strength Training Circuit for inspiration!
Strength Training Circuit AND NOW FOR PROTEIN You may have heard or read that you need a minimum of 1.8 - 2.2 grams of protein/kg of bodyweight. There is no current research for women that support this amount. It might make sense that an elite athlete training for competition would injest higher levels of protein to support lean muscle maintenance and recovery. But the majority of female midlife and menopausal population will logistically struggle to hit these values. Here is what the evidence suggests
In many countries, the Recommended Dietary Allowance (RDA) or equivalent for adults is 0.8 g protein per kg body weight per day.
However, that is intended as a minimum to prevent deficiency, not necessarily to optimize muscle maintenance or function, especially in older adults.
Reviews suggest that for older adults and postmenopausal women, a protein intake of 1.0 to 1.2 g/kg/day is a more realistic target to support muscle and function.
Some sources, especially in nutritionist spaces, advocate for 1.2 to 1.6 g/kg/day, especially when combined with strength training exercises, to maximize gains and maintain muscle. Based on the evidence, while the RDA of 0.8g/kg is a baseline, many experts and studies suggest that midlife and menopausal women may benefit from target of 1.0 - 1.5 g/kg body weight per day, or even slightly higher if incorporating regular strength training and high intensity exercise.
A 70-kg woman needing 1.5g/kg of protein per day will be eating 105 grams of protein in a day. How do you do that? The simplest way is to divide this into three meals. A portion size of protein per meal (chicken breast, salmon fillet) would be 25-30 grams of protein. That still leaves 20-25 grams of protein unaccounted for. How are woman reaching their protein intakes, especially at the higher end? With protein based snacks and supplements like protein shakes mid-morning or afternoon. HOW TO GET PROTEIN - tips and strategies 1. Choose high-quality protein sources
Animal proteins: lean meats, poultry, fish, eggs, dairy, whey, tend to be “complete” sources of protein. This means they have the essential amino acids that help build lean muscle and are efficiently used for muscle protein synthesis.
Plant proteins: legumes, pulses, soy, grains, nuts/seeds, can absolutely contribute. Combining complementary sources helps ensure adequate essential amino acids.
Where needed, protein-fortified foods or protein powders (whey, pea, soy) can help fill gaps. I've been using GoGood Protein powder in a protein smotthie for YEARS.
2. Plan protein at every meal & snack
Don’t leave protein only to dinner. Include protein at breakfast and lunch. (Many people under-consume protein earlier in the day.)
For example:
Breakfast: eggs + Greek yogurt / cottage cheese / protein smoothie / tofu scramble
Lunch: grilled chicken / tofu / beans + salad / whole grain + seeds
Snacks: cheese + nut butter, Greek yoghurt, protein bar or shake, edamame
Dinner: fish / lean meat / legumes + vegetables
Use simple “rules of thumb” — e.g. a palm-sized portion of lean protein, or 20–30 g per major meal.
3. Timing of Intake
As above, spread protein across meals rather than a big “protein dump” at dinner.
Post-exercise or “leveraging the anabolic window” is a useful concept — consuming a portion of protein (20–30 g) soon after a workout may help muscle repair and recovery.
If appetite is low, which sometimes happens in midlife, consider liquid or soft protein options - smoothies, shakes, yogurt blends - or smaller, protein-rich snacks.
4. Consider overall nutrition & health
Watch total energy balance — protein will only help muscle preservation if you’re not in severe energy deficit.
Ensure adequate micronutrients such as vitamin D, B vitamins, magnesium, etc. that support muscle, bone, and metabolism.
Stay hydrated - protein metabolism requires water!
In people with kidney disease or other metabolic conditions, protein targets may need to be adjusted under medical supervision.
Track progress via strength / performance / body composition and adjust protein slightly upward or downward as needed. Adjusting your protein intake to ensure you are getting adequate amounts can take time and practice. My personal TOP TIP is to "front load" your day with a protein-focused breakfast to guarantee a good start. If you loved this post and want to understand more on Nutrition for Menopause, check out these resources: BLOG POST: Nutrition for Menopause PODCAST EPISODE: Nutrition for Menopause Struggling to start strength training and want some support for your nutrition? The Sexy Ageing app has all the workouts you need, including personalised nutrition plans Try the SEXY AGEING APP for 30 DAYS FREE References
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