Protein is in all places recently. Whether or not it’s a health professional telling you to beef up your protein consumption, a ladies’s well being professional warning you in regards to the risks of muscle loss in perimenopause, or a perimenopausal influencer making a comedy reel about all of the overwhelming suggestions for higher well being in center age (extra protein included), it feels as if protein is having a second.
As a result of menopause is changing into massive enterprise—and perimenopause together with it—these voices encouraging us to eat extra protein as we undergo the menopause transition are louder than ever.
Earlier than we get into whether or not ladies in perimenopause or post-menopause want extra protein, let’s get a greater understanding of what protein does for the human physique generally.
What Protein Truly Does within the Physique
Protein is a naturally occurring substance within the human physique, composed of chemical constructing blocks referred to as amino acids.
Our our bodies make a few of these amino acids, however there are 9 that we will’t make on our personal. These are those we should get from the protein we eat.
Protein in meals is present in each animal merchandise and crops. Some plant meals—like soy merchandise, quinoa, and sure leafy greens—comprise all 9 important amino acids, identical to meat does. Others comprise most, however not all.
Opposite to widespread perception, this doesn’t imply you may’t get sufficient protein from crops. It merely means your food regimen needs to be various to make sure you’re getting all of the important amino acids your physique doesn’t produce.
Consuming protein-rich meals is essential as a result of protein helps your complete physique perform. Sure, it’s good for constructing muscle—but it surely’s additionally important for constructing and repairing practically your entire cells and tissues. In line with the FDA, proteins are liable for your bones, muscle groups, organs, and bodily fluids, in addition to your pores and skin, hair, and nails. In addition they play a task in immune response, imaginative and prescient, blood clotting, and the manufacturing of enzymes and hormones.
With out protein, we wouldn’t be capable of develop or survive.
In contrast to carbs and fats, our our bodies can’t actually retailer protein. As an alternative, we break down the protein we eat to get these essential amino acids, that are then used all through each system within the physique.
That’s why it’s so essential to eat sufficient protein often. When you digest it, it’s used or recycled inside your physique—and also you want extra to maintain every little thing working easily.
I’m not suggesting you consistently must be consuming protein, however guaranteeing that you’ve sufficient frequently is crucial.
How A lot Protein Is Sufficient?
Ladies’s mind well being registered dietitian Barbie Boules recommends that girls purpose for 1.2–1.6 grams of protein per kilogram of physique weight per day.
For somebody who weighs 150 kilos (68 kg), that’s not less than 82 grams of protein each day.
Dr. Lauren Colenso-Semple, a analysis scientist specializing in ladies’s well being and health, agrees that you need to purpose for no less than 1.2 g per kg or 0.55 g per pound.
Each consultants agree that the present RDA (advisable each day allowance) of 0.8 g/kg is simply too low. In addition they be aware that intakes at or above 1.6 g/kg (0.73 g/lb) aren’t harmful and could also be proper in circumstances of very energetic people, however they’re not mandatory for everybody both.
For context:
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6 oz hen breast = 37.8 g
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6 oz tofu = ~14 g
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1 cup cottage cheese = 28 g
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1 giant egg = ~6 g
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2 tbsp peanut butter = 8 g
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¼ cup steel-cut oats = 5 g
Primarily, for those who’re consuming a a food regimen of largely minimally-processed meals from all kinds of sources, you have to be simply tremendous.
Protein and the Menopause Transition
So, what about ladies within the menopause transition? Do they actually need extra protein than everybody else?
Probably not.
There are some wild claims suggesting that girls lose as much as 10% of their muscle mass throughout menopause—however the information doesn’t again that up.
Each ladies and men lose a small quantity of muscle mass yearly beginning of their thirties. Ladies lose round 0.37% per 12 months, whereas males lose round 0.47% per 12 months. That is very true for those who’re not doing something to intentionally construct muscle mass (we’ll get to that in a second).
As soon as we hit 75, muscle-mass loss will increase to round 0.64–0.7% per 12 months for ladies and 0.8–0.98% per 12 months for males.
In line with Dr. Colenso-Semple—quoted in an article for The Vajenda—this is smart as a result of as we become old, we’re usually much less bodily energetic, which impacts muscle loss:
“Relying on the measurement method, the speed of muscle loss is ~0.05% to ~1% per 12 months. Getting old and lowered bodily exercise typically go hand in hand, so muscle loss in people over 75 tends to be larger than muscle loss in people of their early 60s.”
She additionally notes that, to this point, the proof doesn’t point out that the lower in estrogen—which performs a giant position within the menopause transition—has any direct influence on muscle loss.
The 2 issues that put some perimenopausal and post-menopausal ladies at barely increased danger for muscle loss are decreased bodily exercise and having much less lean muscle to start with.
Should you’re beginning with much less muscle, you don’t have as a lot to lose.
Protein Alone Received’t Construct Muscle
We all know protein is crucial for constructing muscle—however protein alone gained’t make your muscle groups develop.
You may’t eat your solution to extra muscle.
If that had been true, individuals on the carnivore food regimen could be ripped with out ever setting foot in a fitness center.
With a view to truly construct muscle, it’s a must to add energy coaching. With out growing the load you’re asking your muscle groups to hold, they gained’t develop or get stronger.
So the advice for ladies in perimenopause to eat considerably extra protein than Dr. Colenso-Semple’s prompt 0.55 g per pound of physique weight is pointless.
What turns into extra essential as you become old is staying bodily energetic—and ideally including resistance coaching—to forestall and sluggish the method of muscle loss that’s extra related to getting older than menopause itself.
So eat all of the protein you need, however ensure you’re additionally giving your muscle groups a lift by lifting weights, too.
The Backside Line
Protein is crucial at all ages—but it surely’s not a magic bullet.
For midlife ladies, the mix of ample protein and common energy coaching is what retains your physique sturdy, practical, and succesful for many years to come back.
Eat sufficient, transfer your physique, raise some weights, and construct a physique that lasts. —Naomi
References:
Article in The Vajenda by Dr. Jen Gunter: https://vajenda.substack.com/p/muscle-mass-and-perimenopause
Entrance Web page Health podcast with Dr. Lauren Colenso-Semple and Dr. Eric Trexler overlaying protein particularly: https://podcasts.apple.com/il/podcast/ep-5-is-protein-over-rated/id1809853430?i=1000709352461
