The Importance of Protein for Women in Perimenopause and Postmenopause
Building and Maintaining Muscle: More Than Just Fitness
Building and maintaining muscle is crucial not only for physical performance but also for overall health and longevity. Dr. Stacy Sims, Menopause 2.0 course creator, author, and international exercise physiologist and nutrition scientist emphasizes that lower muscle mass is linked to increased risks of metabolic syndrome and cardiovascular disease, and it is inversely related to mortality. In other words, more muscle mass helps you live longer and maintain independence as you age.
This same sentiment is echoed by the sports and fitness experts behind the creation of Girls Gone Strong, the world's first and leading certification coaching program for women co-founded by Molly Galbraith. As a certified coach under both programs, I personally can attest to the credibility of the research and integrity of the findings, and have noted significant differences in my own fitness regime, as well as how I fuel effectively to sustain my training.
The Dual Role of Resistance Training and Protein
To build muscle, resistance training is essential, but it’s only half the equation, according to Sims and the lessons taught in her Menopause 2.0 certification program. Adequate protein intake is crucial as it provides the amino acids necessary for muscle repair and growth, a process known as muscle protein synthesis. Resistance training as we age is very necessary For one, resistance training does build muscle tissue, which is more metabolically active than fat. Second, it triggers hormones that increase abdominal fat burning.
According to experts in female sports and fitness physiology including Sims, strength training can significantly reduce visceral fat, the deep belly fat surrounding vital organs such as the pancreas and liver. This reduction is crucial for health, as excessive visceral fat increases the risk of insulin resistance, type II diabetes, cardiovascular disease, Alzheimer's disease, and breast cancer.
Hormonal Impact on Protein Needs
For women, hormonal fluctuations significantly impact protein needs. These fluctuations can lead to a catabolic state, where muscle breakdown is more likely than muscle building. This is especially true after ovulation and during the luteal phase when progesterone levels rise, breaking down protein to build the uterine lining. Therefore, women need higher protein intake during these times to maintain muscle mass.
During perimenopause and postmenopause, declining estrogen levels reduce the anabolic stimulus for muscle building. Consequently, women need more protein to compensate for the decreased hormonal support. Research shows that with age, women require more protein for the same training adaptations.
How Much Protein Do Active Women Need?
Active women, whether they are strength or endurance athletes, need ample protein to support training and recovery. Research suggests a daily intake of 1.7 to 2.4 grams of protein per kilogram or 0.36 grams per pound of body weight. For women in the menopause transition, aiming for the higher end of this range (2.2 to 2.4 grams per kilogram) is advisable, adjusting based on training intensity for very active, athletic women.
Make it simple: Aim for approximately 2 grams per pound for your daily intake. Remember, it isn’t an exact science. Focus on apprximations rather than absolutes!
Equally important is the timing of protein intake. For optimal results, women should distribute their protein intake evenly throughout the day. Pre-menopausal women should aim for 30 grams of high-quality protein within 30 to 45 minutes post-exercise, and similar doses at each meal and snack. In peri and post menopause, due to increased anabolic resistance, the post-exercise protein target should be closer to 40 grams.
Protein Sources and Practical Tips
Meeting protein needs might seem challenging, but it is achievable with a variety of food sources:
Animal-based: Chicken, beef, pork (30 grams per 4-ounce serving), cottage cheese (30 grams per cup), tuna (30 grams per 3.5-ounce can), and Greek yogurt (20 grams per cup).
Plant-based: Soy foods (tempeh, edamame, seitan), nuts and seeds, beans and legumes. Smoothies can also be a great option, blending tofu with nut butter, cauliflower, hemp, and chia seeds for a vegan 30-gram protein hit.
Beyond Muscle Building: Additional Benefits
Protein intake also improves the circulating amino acid pool, aiding blood vessel health and mood regulation. For instance, arginine helps with blood vessel compliance and blood pressure control, while leucine helps modulate serotonin levels, reducing anxiety and depression.
The Role of Supplements
Protein supplements can be beneficial, especially for those struggling to meet their protein needs through diet alone. Experts advise choosing high-quality supplements like whey protein isolate or hydrolysate over concentrate due to their higher leucine content. For vegans, combining pea protein isolate with rice protein can provide a complete amino acid profile.
Addressing Anabolic Resistance
Women in perimenopause and postmenopause face anabolic resistance, meaning their bodies are less efficient at building muscle. To counter this, adequate protein dosing is essential. Experts agree, aim for about 40 grams of whey protein isolate or a combination of essential amino acids post-exercise, focusing on achieving around 3 to 3.5 grams of leucine amino acid to extend the anabolic window.
Conclusion
Understanding protein's multifaceted role is essential for women navigating perimenopause and postmenopause. Adequate protein intake, combined with regular exercise, can significantly impact muscle health, mood, and overall well-being during these stages. By focusing on the right quantity and high-quality protein sources, women can better manage the changes that come with this phase of life.
Pulling it all together!
Take the guess work out of figuring out what, when, how, and how much to protein to consume daily!
**Grab Your Freebie: Power Up with Protein: Menopausal Guide to Strength, Health and Longevity**
Tune in to Episode of the Menopause Disruptor Podcast to learn more.
