The Power of Protein for Muscle and Quality of Life in Menopause

5-min read

During perimenopause and post menopause, it’s common to notice changes in strength, energy, and body composition that feel different from anything you’ve experienced before. The hormonal shifts of this stage, especially the drop in estrogen, can accelerate muscle loss, slow your metabolism, and impact bone health.

While these changes are normal, they’re not inevitable. The right combination of nutrition and strength training can help you stay strong, active, and confident. Protein is one of the most important tools you have for maintaining muscle and overall health.

Key Takeaways for Nutrition That Helps

• Meeting your protein baseline matters
  Postmenopausal women consuming around 1.1 g of protein per kilogram of body weight per day showed better lean‑to‑fat mass ratios and stronger physical function than those consuming less

• Higher protein often links with better health outcomes
  Observational research found that those consuming around 1.2 g/kg/day had a significantly lower risk of frailty and better physical performance

• Protein needs likely rise during menopause
  Hormonal shifts may drive increased tissue protein breakdown and your body may crave more protein as a result

• Spread protein intake across meals for better absorption
  Distributing protein evenly throughout the day, aiming for 20–30 g per meal, boosts muscle protein synthesis, especially in midlife and beyond

• Aim for the optimal intake range
  Many experts recommend a daily protein intake between 1.4 and 2.2 g/kg/day for women in this life stage especially if you're combining it with strength training

What This Means for You

• Prevent muscle loss and preserve strength
  Getting enough protein supports maintenance of muscle, which means better mobility and independence.

• Support bone health and metabolism
  Muscle helps nourish bone and maintain a healthy metabolic rate—even when calorie needs shift.

• Enhance recovery and energy
  With better protein intake and movement support, you’ll feel less fatigued and more resilient in daily tasks.

How Atomic PT Supports You

We take a whole-body approach that blends both nutrition guidance and movement programming:

• We help you find your target protein range, broken down across your meals for ease and digestion.

• Our strength training programs whether in-clinic or for home are designed to work synergistically with nutrition to build and preserve muscle.

• We offer coaching that takes into account your lifestyle, movement preferences, and nutritional needs so you don’t have to guess.

Ready to take your strength and nutrition to the next level?
Book a free nurition discovery call with us today. Our nutritionist, Julia, will help you combine smart protein habits with movement strategies that fit your lifestyle..

Citations:

1. Houston DK, Nicklas BJ, Ding J, Harris TB, Tylavsky FA, Newman AB, et al. (2008). Dietary protein intake is associated with lean mass change in older, community-dwelling adults: the Health, Aging, and Body Composition (Health ABC) Study. The American Journal of Clinical Nutrition, 87(1), 150–155. https://pmc.ncbi.nlm.nih.gov/articles/PMC4433492/

2. Otsuka R, Tange C, Nishita Y, Tomida M, Ando F, Shimokata H. (2021). Protein intake and changes in muscle mass and physical performance in community-dwelling older Japanese: The National Institute for Longevity Sciences Longitudinal Study of Aging. Nutrients, 13(7), 2149. https://www.mdpi.com/2072-6643/13/7/2149

3. University of Sydney News (2022). Prioritising protein during perimenopause may ward off weight gain. https://www.sydney.edu.au/news-opinion/news/2022/10/13/prioritising-protein-during-perimenopause-may-ward-off-weight-gain.html