When I was 39, I made one change to how I eat that I'm still grateful for: I started putting protein first.
I often skipped breakfast and I would just have a sandwich for lunch then I used to really enjoy closing the day with a beer and some crisps. I genuinely didn’t see the problem with it because I was slim and fairly defined. I didn’t feel great though, I had low energy and took a siesta every afternoon, my tummy was often bloated even though I didn’t have any intolerances and I got grumpy and angry very quickly. I spoke to a sports nutritionist who suggested I had protein shakes for breakfast and that I ate a bigger lunch and dropped the beer and snacks (as it was obviously affecting my appetite for dinner)
It wasn't a diet, and I didn't give anything up (well, apart from beer and crisps!). I just started building each meal around a decent portion of protein, then adding everything else. My energy levels rose very quickly and definition to my body came alot faster when I did sport (this was pre PT days!)
If you're in your forties or fifties, protein is one of the simplest and most useful changes you can make. Here's why it matters more now, how much to aim for, and what that actually looks like on your plate.
Why protein matters more in menopause
Health is all about muscle. From around age 30, we lose roughly 3 to 8% of our muscle mass each decade, and that loss speeds up later in life (Buckinx and Aubertin-Leheudre, 2022).
Menopause adds to it muscle loss because oestrogen helps support muscle repair, and as it falls, muscle loss tends to speed up. The same review reports that during the menopause transition, women lost about 0.5% of their lean mass a year while their fat mass rose by around 1.7% a year.
Muscle isn't about far more than looking toned. It's what keeps you strong enough to carry the shopping up the stairs, steady on your feet, and able to do the things you love for decades to come. It also plays a big part in how your body handles blood sugar.
Protein gives your body the building blocks to keep and repair that muscle. On its own it won't do the job, but paired with strength training, it's the combination that works best.
So how much protein do you actually need?
This is a question I get asked all the time and I can share that the standard recommendation for adults is 0.8 g of protein per kilo of body weight a day. Think of that as the minimum, not the ideal for a woman who wants to stay strong. One review found that around a quarter of postmenopausal women don't even reach that.
For older adults, an international expert group recommends at least 1.0 to 1.2 g per kilo a day, and at least 1.2 g if you're active (Bauer et al., 2013). That advice was written for people over 65, but it's a sensible target for many of us in midlife too, especially if you're lifting weights.
A worked example. If you weigh 65 kg:
65 × 0.8 = 52 g a day (the minimum)
65 × 1.2 = 78 g a day (a good target if you're active)
Spread it out. Many of us eat very little protein at breakfast and most of it at dinner. The 2022 review suggests aiming for about 20 to 25 g of good-quality protein at each main meal.
If you have kidney disease or another medical condition, check with your doctor before changing how much protein you eat.
What 20 to 25 g of protein looks like
Roughly, and brands vary:
Chicken breast, 100 g cooked: 30 g
Tinned tuna, 1 small tin: 25 g
Salmon or white fish, 100 g: 22 g
Protein powder, 1 scoop: 20 to 25 g
Lentils, 200 g cooked: 18 g
Firm tofu, 150 g: 18 g
Greek yoghurt, 150 g pot: 15 g
Jamón serrano, 50 g: 15 g
Eggs, 2 large: 12 g
Cottage cheese, 100 g: 11 g
Milk, 250 ml: 8 g
Manchego, 30 g: 8 g
Almonds, 30 g: 6 g
Easy ways to get there: Greek yoghurt with berries and nuts, or eggs on toast for breakfast. A big bowl with tuna, chicken, lentils or tofu for lunch. A palm-sized portion of fish, meat or tofu at dinner. A glass of milk, some jamón and manchego, or a yoghurt as a snack.
"But won't it…?" Common protein worries
Is it bad for my kidneys? For healthy people, the research is reassuring. A 2018 analysis of 28 studies with more than 1,300 people found that higher protein didn't harm kidney function (Devries et al., 2018). None of them had existing kidney disease, though. If you do, talk to your doctor first.
Will it make me put on weight? Protein is filling, so most women find they snack less, not more. You're changing what goes on the plate you're already eating.
Will I get bulky? No. What you'll get is stronger, firmer and more capable.
I'm vegetarian or vegan. Can I still get enough? Yes, with a bit more planning. Tofu, tempeh, lentils, beans, chickpeas, edamame, and dairy or eggs if you eat them all count.
Want help putting it into practice?
Protein works best alongside strength training, good sleep and a routine that fits your real life. That's exactly what we build together in my 4-week coaching programme. No foods banned, no counting every gram, just a plan that works for you. https://www.menopausethrivehub.com/menopause-coaching
If you're local, my group strength classes in Sitges are the perfect partner to all that protein. https://www.menopausethrivehub.com/strength-training-sitges
This post is for general information and isn't a substitute for personal medical or dietary advice.