Short answer: Women during and after menopause need more protein than before in order to maintain muscle mass often around 1.2 to 1.6 grams per kilo of body weight per day, and if you also do strength training that can go towards 1.6 to 2.0 grams. That sounds like a lot, but with a few smart choices (and possibly a protein shake) you'll reach it more easily than you think.
During menopause all sorts of things change in your body, and one of the most important but least discussed is your protein requirement. Precisely now that you're losing muscle mass faster, your body needs more building blocks. And that is exactly where it goes wrong for many women: without noticing it they eat too little protein, while they actually need it more than ever.
Why protein becomes so important during menopause
When your oestrogen drops, your muscle mass decreases faster. Proteins contribute to the maintenance of that muscle mass and muscle mass is your metabolic engine: the more muscle you keep, the more your body burns at rest. Eating enough protein is therefore not just something for athletes or for people who want to "bulk". It's one of the simplest ways to support your body in this phase.
On top of that: protein is filling. A protein-rich meal keeps you going longer, so you're less likely to reach for sweet snacks — handy, because cravings for sweet things often increase due to hormonal fluctuations.
How much exactly?
A commonly used guideline:
- General maintenance of muscle mass during menopause: about 1.2 to 1.6 grams of protein per kilo of body weight per day.
- In combination with strength training: towards 1.6 to 2.0 grams per kilo per day.
An example calculation: if you weigh 70 kilos and do strength training a few times a week, you quickly end up at 110 to 140 grams of protein per day. You don't get there with "a bit of chicken at dinner" you have to be conscious about it, spread across the day.
How to get your protein in more easily
Start your day protein-rich. Most women eat too little protein in the morning. A breakfast with quark, eggs or a shake immediately sets the tone.
Spread it across the day. Your body uses protein best in portions spread over several meals, instead of all of it in the evening.
Keep a quick option on hand. On busy days or when you don't have much appetite, a protein-rich shake is the easiest way to reach your amount. Our Protein Shake and Meal Shake are made exactly for that the Meal Shake as a complete meal in a glass, the Protein Shake as a protein boost after training.
Snack smart. A protein bar helps you in between without much sugar.
Protein alone isn't enough
Here's the core of it: protein is the building block, but you also need the stimulus to use that building block. That stimulus is strength training. Protein without training maintains less muscle; training without enough protein does too. The combination makes the difference. That's why a single-track approach often works only halfway and a combined approach really does work.
Want to know how much protein and which training suits your body? With Killerbody online coaching you get a personal plan that combines nutrition and strength training, tailored to menopause. That way you know for sure you're getting enough and that it actually delivers something.
Frequently asked questions
Do I have to use shakes to get enough protein?
No. You can get your protein perfectly well from ordinary food meat, fish, eggs, dairy, pulses. A shake is purely a handy tool for days when that doesn't work out or when you don't have much appetite.
Is too much protein harmful?
For healthy people a higher protein intake within these guidelines is fine. Do you have a kidney condition or are you in doubt? Then check with your GP.
When is the best time to eat protein around my training?
Above all, spread it well across the day. A protein-rich meal or shake after your strength training helps your muscles recover.
No crash diet. No quick fix. But an approach that lasts.
With our tailored coaching we guide you for 12 weeks towards a body and a life you really feel good in. Not a standard plan you drop again after two weeks, but a plan that suits you: your body, your day, your goals.
What you get:
- A tailored training plan
- Nutrition guidance that fits into your life
- And a coach who is available for you every day
Also if you're going through menopause and notice that everything suddenly works differently: we know how your body responds in this phase, and we tune your training and nutrition to that.
