Protein for Perimenopause: How Much Protein Do You Really Need?

Let’s face it: perimenopause can be a wild ride. But one thing that can help you stay steady through the shifts is eating enough protein consistently and intentionally. We know that protein is important, but what does it do? Protein has many important functions in the body including repairing and building structure, transporting nutrients, maintaining fluid balance, and supporting our immune system. Your body may be changing, but you’re not powerless—adding more protein as you age can help you stay strong, capable, and energized.

As we age, our bodies become less efficient at using protein—so we need more of it to support our muscles and overall health. In fact, we start losing 3% of our muscle mass every decade after age 30. This gradual decline in muscle mass, known as sarcopenia, can increase your risk for falls, fractures, and decreased strength (1). But the good news? Protein, especially when paired with adequate intake at every meal, is a key player in helping you preserve and build muscle.

Protein Guidelines

The recommended dietary allowance (RDA) for protein is 0.8 grams per kilogram of body weight for adults 18 and older. Using this guideline, a woman who weighs 150 pounds would need 54.5 grams of protein per day (2). Many people think the RDA is the ideal target, but it’s actually just the minimum to avoid deficiency. Additionally, the RDA does not prioritize longevity, muscle preservation, or muscle growth.

Experts now agree that most adults—especially active women in midlife—should aim higher. Research suggests:

• Active women: 1.6–2.2 g protein/kg/day (0.7–1 g/lb) (8)

• Per meal: 30–40 grams to optimally stimulate muscle protein synthesis

• Post-workout: ~0.4g/kg of protein to support recovery and gains

Following this example, a woman weighing around 150 pounds (68 kg) should actually about 120-150g of protein each day rather than 54.5g.

Stimulating Satiety Hormones

Satiety, the sensation of fullness, is a physiological process related to hunger and appetite control. Of all the macros, protein is best at telling your brain you're satisfied. Feeling full after eating isn’t just about a full stomach—it’s the result of gut peptides sending messages to your brain and activating hormones that regulate appetite. The most prevalent satiety-activating hormones are glucagon-like peptide-1 (GLP-1), cholecystokinin (CCK), and peptide YY (PYY) (3). When these hormones are secreted, satiety increases and food intake decreases.

Many studies have found that eating a high-protein diet is associated with increased satiety and weight loss (4,5). One meta-analysis involving over 1,000 participants analyzed the effects of high and low-protein diets. The high-protein diet group consumed 1.07–1.60 grams of protein per kilogram of body weight per day (0.5-0.7 grams per pound of body weight), and the standard protein diet group consumed 0.55–0.88 grams per kilogram (0.25-0.4 grams per pound of body weight). This analysis found significant reductions in body weight, decreased fat mass, and increased fat-free mass in the high-protein group (6).

Muscle Protein Synthesis and Aging

Feeling full is great, but what about staying strong? Let’s dive into how our protein needs change as we age. Muscle protein synthesis is the body’s process of turning dietary protein into muscle fibers. To stimulate muscle protein synthesis, we need adequate protein and regular exercise—especially resistance training.

Dr. Gabrielle Lyon, a physician who specializes in building muscle for longevity, shares how diet and lifestyle can help prevent muscle loss with age and maintain strength after menopause. She points out that women are often chasing fat loss, when what they really need is more muscle. Everyone experiences anabolic resistance as they age, which is when skeletal muscle becomes less efficient at using protein. Her protein recommendation? Eat about 1 gram of protein per pound of ideal body weight. By increasing dietary protein to 30–50 grams per meal (not per day!), older muscle can be as efficient as younger muscle (7). 30 grams of protein provides adequate amounts of leucine, an essential amino acid that is needed for muscle protein synthesis.

Here are a few examples of foods that are high in protein and leucine:

• White Beans

• Chicken Breast

• Tuna (Yellowfish)

• Brazil Nuts

• Cottage Cheese

• Eggs

• Pork Chop

• Peanuts

• Tempeh

• Beef

Protein Goals for Body Recomposition

It is common for women in perimenpause to change their food intake to support fat loss and muscle maintenance or gain. How does this change your protein goals? When calculating protein goals in a calorie deficit, multiply your desired body weight instead of your actual body weight by 0.7 gram to 1 gram (7). This approach helps you avoid overestimating your protein needs. It can be challenging to eat more protein, and you don't need another roadblock standing in the way of your body recomposition goals.

Key Takeaways

As we move through perimenopause into post-menopause, our bodies need more support to stay strong and energized. Eating around 100 grams of protein a day can help preserve muscle, support longevity, and keep you feeling full and satisfied. It’s not just about the total amount of protein, but also how you distribute it throughout the day. Aim for 30–40 grams of protein per meal and ensure you’re hitting your protein targets consistently. This isn’t about dieting or restriction. It’s about nourishing your body so you can feel powerful, capable, and confident at every stage of life.

References 

1. Timmerman KL, Volpi E. Endothelial function and the regulation of muscle protein anabolism in older adults. Nutrition, Metabolism and Cardiovascular Diseases. 2013;23:S44-S50. doi:https://doi.org/10.1016/j.numecd.2012.03.013 

2. Pendick D. How much protein do you need every day? Harvard Health Blog. Published 2023. https://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096 

3. Anaís Ignot-Gutiérrez, Gloricel Serena-Romero, Guajardo-Flores D, Mayvi Alvarado-Olivarez, Martínez AJ, Cruz-Huerta E. Proteins and peptides from food sources with effect on satiety and their role as anti-obesity agents: a narrative review. Nutrients. 2024;16(20):3560-3560. doi:https://doi.org/10.3390/nu16203560

4. Moon J, Koh G. Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss. J Obes Metab Syndr. 2020;29(3):166-173. doi:10.7570/jomes20028 

5. Santesso N, Akl EA, Bianchi M, et al. Effects of higher- versus lower-protein diets on health outcomes: a systematic review and meta-analysis. Eur J Clin Nutr. 2012;66(7):780-788. doi:10.1038/ejcn.2012.37 

6. Wycherley TP, Moran LJ, Clifton PM, Noakes M, Brinkworth GD. Effects of energy-restricted high-protein, low-fat compared with standard-protein, low-fat diets: a meta-analysis of randomized controlled trials. Am J Clin Nutr. 2012;96(6):1281-1298. doi:10.3945/ajcn.112.044321 

7. The lyon protocol. (n.d.). https://drgabriellelyon.com/wp-content/uploads/2024/01/The-Lyon-Protocol-Dr.-Gabrielle-Lyon.pdf

8. Sims, Stacy T., et al. “International Society of Sports Nutrition Position Stand: Nutritional Concerns of the female athlete.” Journal of the International Society of Sports Nutrition, vol. 20, no. 1, 24 May 2023, https://doi.org/10.1080/15502783.2023.2204066.