Short answer: Women during and after menopause need more protein than before to maintain muscle mass, often around 1.2 to 1.6 grams per kilogram of body weight per day. If you also do strength training, this can go up to 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 easier than you think.
During menopause, many changes occur in your body, and one of the most important – but least discussed – is your protein requirement. Precisely now, when you lose muscle mass more quickly, your body needs more building blocks. And this is exactly where many women go wrong: they unknowingly eat too little protein, even though they need it more than ever.
Why protein becomes so important during menopause
As your estrogen levels drop, your muscle mass decreases more rapidly. Proteins contribute to the maintenance of that muscle mass – and muscle mass is your metabolic engine: the more muscle you retain, the more your body burns at rest. So, eating enough protein isn't just for athletes or those who want to "bulk up." It's one of the simplest ways to support your body during this phase.
Furthermore, protein is very satiating. A protein-rich meal keeps you feeling full longer, making you less likely to reach for sweet snacks – which is helpful, as cravings for sweets often increase due to hormonal fluctuations.
How much exactly?
A widely used guideline:
- General muscle mass maintenance during menopause: approximately 1.2 to 1.6 grams of protein per kilogram of body weight per day.
- In combination with strength training: aiming for 1.6 to 2.0 grams per kilogram per day.
An example calculation: if you weigh 70 kilograms and train with weights a few times a week, you'll quickly reach 110 to 140 grams of protein per day. You won't achieve that easily with "a little chicken at dinner" – you need to be consciously working on it, spread throughout the day.
How to get your protein more easily
Start your day protein-rich. Most women eat too little protein in the morning. A breakfast with quark, eggs, or a shake sets the tone immediately.
Distribute it throughout the day. Your body utilizes protein best in portions spread across multiple meals, rather than all at once in the evening.
Keep a quick option on hand. On busy days or when you have little appetite, a protein-rich shake is the easiest way to meet your quota. Our Protein Shake and Meal Shake are designed precisely for this – the Meal Shake as a complete meal in a glass, the Protein Shake as a protein boost after exercise.
Snack smart. A protein bar helps you between meals without much sugar.
Protein alone is not enough
Here's the core: protein is the building block, but you also need the stimulus to use that building block. That stimulus is strength training. Protein without training retains less muscle; training without enough protein also does. The combination makes all the difference. That's why a standalone approach often only works halfway – and a combined approach really does.
Want to know how much protein and what kind of training suits your body? With Killerbody online coaching, you get a personalized plan that combines nutrition and strength training, tailored to menopause. This way, you'll be sure to get enough – and that it truly yields results.
Frequently asked questions
Do I absolutely have to use shakes to get enough protein?
No. You can easily get your protein from regular food – meat, fish, eggs, dairy, legumes. A shake is purely a convenient aid for days when that's not possible or when you have little appetite.
Is too much protein harmful?
For healthy individuals, a higher protein intake within these guidelines is perfectly fine. If you have a kidney condition or are in doubt, consult your doctor.
When is the best time to eat protein around my workout?
The most important thing is to distribute it well throughout 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 customized coaching, we guide you for 12 weeks towards a body – and a life – where you truly feel good. Not a standard program that you abandon after two weeks, but a plan that suits you: your body, your day, your goals.
What you get:
- A customized training plan
- Nutritional guidance that fits your life
- And a coach who is available to you daily
Even if you're going through menopause and notice that everything suddenly works differently: we know how your body reacts during this phase and tailor your training and nutrition accordingly.
In 12 weeks, we work together not on a temporary result, but on a new lifestyle – one that you yourself can maintain long after the coaching has ended.
