1. Preserves Muscle Mass

After 30, women naturally lose about 3-8% of their muscle mass per decade, a process that accelerates during menopause due to the decline in oestrogen. This loss, known as sarcopenia, can lead to weakness, fatigue, and reduced mobility.

• How protein helps: Protein provides the amino acids your body needs to repair and maintain muscle tissue. By consuming enough protein, especially in combination with resistance training, you can slow or even reverse muscle loss.

2. Supports Bone Health

Oestrogen plays a critical role in maintaining bone density, so when levels drop during menopause, the risk of osteoporosis rises. Protein works synergistically with calcium to strengthen bones and reduce fracture risk.

• Did you know? Studies show that diets rich in high-quality protein can improve bone mineral density and reduce the risk of falls and fractures in postmenopausal women.

3. Boosts Metabolism

Muscle isn’t just for strength—it’s metabolically active tissue, meaning it burns calories even at rest. The more muscle you have, the higher your basal metabolic rate (BMR).

• How protein helps: By preserving muscle, protein supports a healthy metabolism, making it easier to manage weight and reduce fat accumulation, especially around the midsection.

4. Improves Insulin Sensitivity

Protein helps stabilise blood sugar levels by slowing the absorption of glucose. This can reduce insulin resistance, a common concern during menopause that increases the risk of type 2 diabetes.

5. Promotes Longevity

Muscle is often referred to as the "organ of longevity." Studies link higher protein intake with reduced frailty, better physical performance, and improved quality of life as women age.

Recommended Protein Intake for Women Over 40

For maintaining muscle mass and overall health during menopause, experts suggest:

1.0–1.2 grams of protein per kilogram of body weight for moderately active women.

1.2–1.6 grams of protein per kilogram of body weight for women engaging in resistance training or looking to build muscle.

For a quick calculation, aim for 1 gram of protein per pound of body weight if you’re active or looking to optimise muscle and metabolic health. For example, a woman weighing 150 pounds would need about 150 grams of protein daily.

How to Spread Protein Intake Throughout the Day

Your body absorbs and utilises protein best when it’s spread evenly across meals and snacks, rather than consumed in a single sitting. Aiming for 25–35 grams of protein per meal helps maximise muscle protein synthesis.

Example Daily Breakdown:

• Breakfast: 30g protein (e.g., scrambled eggs with turkey and spinach).
• Lunch: 30g protein (e.g., grilled chicken salad with quinoa).
• Snack: 20g protein (e.g., Greek yoghurt with almonds).
• Dinner: 40g protein (e.g., baked salmon with lentils and roasted vegetables).

Can You Have Too Much Protein?

It’s a common myth that high protein intake harms the kidneys or bones in healthy individuals. For most women, consuming the recommended amount of protein is not only safe but crucial for maintaining strength, energy, and metabolic health.

Plant-Based Protein Sources

Plant proteins are a fantastic option for vegetarians, vegans, or anyone looking to diversify their diet. Pairing different sources can help ensure you’re getting all the essential amino acids.

Legumes: Lentils, chickpeas, and black beans are rich in protein and fibre.

• Protein per serving: ~15g per 1 cup cooked lentils.

Tofu and Tempeh: Soy-based proteins that are versatile and nutrient-dense.

• Protein per serving: ~20g per 1 cup tofu; ~30g per 1 cup tempeh.

Quinoa: A grain that’s also a complete protein, perfect for salads and side dishes.

• Protein per serving: ~8g per 1 cup cooked.

Nuts and Seeds: Almonds, chia seeds, and flaxseeds are great for snacks or toppings.

Protein per serving: ~6g per ounce of almonds; ~5g per 2 tablespoons of chia seeds.

• Plant-Based Protein Powders: Useful for busy days when you need a quick boost. Look for powders made from peas, rice, or hemp.

Animal-Based Protein Sources

Animal proteins are considered "complete" proteins, meaning they contain all the essential amino acids your body can’t produce on its own.

Eggs: Packed with high-quality protein and essential nutrients like vitamin D and choline.

• Protein per serving: ~6g per egg.

Chicken and Turkey: Lean and versatile, perfect for salads, stir-fries, and soups.

• Protein per serving: ~25g per 3-ounce portion.

Fish: Salmon, tuna, and mackerel are not only rich in protein but also high in heart-healthy omega-3 fatty acids.

• Protein per serving: ~22g per 3-ounce portion.

Greek Yoghurt: A fermented dairy product that also supports gut health.

Protein per serving: ~20g per 1 cup.

• Cheese: Cottage cheese and other low-fat options are excellent sources of protein.
• Protein per serving: ~28g per 1 cup of cottage cheese.

Collagen and Specialised Protein Supplements

As women age, collagen production declines, impacting skin elasticity, joint health, and bone density. Bioactive collagen supplements can be a helpful addition to your routine.

• Collagen peptides: Easy to mix into drinks, soups, or smoothies for an extra protein boost.
• Protein per serving: ~10g per scoop.

1. Build Protein into Every Meal

Think of protein as the foundation of your meals, not an afterthought. Start with your protein source, then add complementary foods like vegetables, healthy fats, and whole grains.

Breakfast Ideas:

• Scrambled eggs with spinach and turkey sausage.
• Greek yoghurt with fresh berries, chia seeds, and a drizzle of honey.
• A protein smoothie with whey or pea protein powder, almond milk, frozen fruit, and spinach.

Lunch Ideas:

Grilled chicken or salmon on a bed of mixed greens with quinoa.

Lentil soup paired with a slice of whole grain bread.

Tofu stir-fry with broccoli, bell peppers, and brown rice.

• Dinner Ideas:
• Baked salmon with roasted sweet potatoes and asparagus.
• Tempeh tacos with avocado and salsa on whole grain tortillas.
• A hearty chilli with ground turkey and black beans.

2. Snack Smarter

Turn snacks into opportunities to add more protein. These options are quick, satisfying, and packed with nutrients:

• Hard-boiled eggs with a sprinkle of salt and pepper.
• Cottage cheese topped with sliced cucumbers or cherry tomatoes.
• A handful of nuts or seeds paired with an apple.
• Edamame sprinkled with sea salt.
• Protein bars with minimal added sugars (read the label to choose wisely).

3. Double Up on Protein in Recipes

Boost the protein content of your favourite meals by doubling up on protein-rich ingredients.

• Add extra egg whites to omelettes or pancakes.
• Mix chia or flax seeds into your oatmeal or smoothies.
• Include both a plant-based protein (like chickpeas) and an animal protein (like chicken) in salads.

4. Incorporate Protein Powders

Protein powders can be a convenient way to increase your intake on busy days. Use them in:

• Smoothies or shakes.
• Overnight oats or chia seed pudding.
• Soups or stews for a creamy texture and added protein.

5. Plan Ahead

Meal prepping can make high-protein eating a breeze. Spend a couple of hours each week preparing protein staples that can be used in various meals.

• Grill or bake chicken breasts and portion them out.
• Cook a batch of lentils or quinoa to store in the fridge.
• Chop hard cheeses or portion nuts for grab-and-go snacks.

6. Stay Consistent

Consistency is key. Track your protein intake for a few days using an app or food journal to ensure you’re meeting your goals. Once it becomes a habit, you won’t have to think twice about it.

Sample High-Protein Day

Here’s how a typical day might look when you’re prioritising protein:

• Breakfast: 2 scrambled eggs, 2 turkey sausage links, and a slice of whole grain toast (30g protein).
• Snack: Greek yoghurt with almonds and a drizzle of honey (20g protein).
• Lunch: Grilled chicken salad with quinoa, avocado, and mixed greens (35g protein).
• Snack: A protein smoothie with whey protein, almond milk, and frozen berries (25g protein).
• Dinner: Baked salmon with roasted vegetables and lentils (40g protein).

Total: ~150g protein