Protein! How Much is Enough?

Protein has become a buzzword and, with any trend, it can be very easy to get swept up in the hype. However, protein truly is a foundational nutrient. It supports lean muscle, metabolism, and overall resilience. The important thing to remember is that instead of chasing a trend, you should understand how much protein your body needs, especially if you are a woman experiencing midlife hormonal shifts.

Protein plays a critical role in building and maintaining muscle, supporting bone health, regulating hormones, and keeping the immune system strong. While protein needs apply to everyone, perimenopausal and menopausal women may benefit from paying closer attention to both the amount and timing of protein intake.

First off, it is important to be aware of the current Recommended Dietary Allowance (RDA) for protein: 0.8 grams per kilogram of body weight (about 0.36 grams per pound). Note that this amount reflects the minimum needed to prevent deficiency, not necessarily the amount that supports optimal health.

For example, a sedentary 140-pound woman needs about 53 grams of protein per day to meet the RDA. However, more and more research is finding that protein needs may be much higher.

Many things are happening in the bodies of perimenopausal and menopausal women as estrogen levels decline. Symptoms include:

• Loss of muscle mass and strength

• Changes in body composition

• Increased risk of bone loss

Research suggests that adequate, and in some cases moderately higher, protein intake may help preserve lean muscle, support metabolic health, and maintain physical function while aging. For midlife women, protein is less about aesthetics and more about maintaining strength and stability for long-term health.

Timing matters with protein, so think about spreading it out through the course of the day. Many people consume most of their protein at dinner, but evidence suggests muscle protein synthesis is more effective when protein is evenly distributed across meals. Including sufficient protein at breakfast and lunch may be particularly beneficial for midlife women aiming to support muscle retention and steady energy levels.

Protein always comes with a nutritional “package.” Some sources provide fiber, healthy fats, and micronutrients, while others are higher in saturated fat or sodium.

Aim for a variety of high-quality, organic protein sources, such as:

• Fish and seafood (wild, not farm-raised)

• Free-range eggs

• Grass-fed poultry

• Beans and lentils

• Nuts and seeds

• Dairy or fermented dairy, if tolerated

Both plant and animal proteins can support health; the focus should be on nutrient density and overall dietary pattern, not just protein grams.

Rather than chasing an exact number:

• Use the RDA as a starting point, not a goalpost

• Prioritize including protein in each meal

• Adjust intake based on activity level, appetite, and life stage

• Prioritize balance, quality, and consistency

For perimenopausal and menopausal women, protein is a foundational nutrient, supporting muscle, metabolism, and resilience during a time of destabilizing hormonal change.

Sufficient protein also provides the building blocks for lean muscle mass which is extremely important as we age. This is where weight-bearing exercise is key. But that is a post for another day.

Sources

• Harvard Health Publishing. How much protein do you need every day?

• Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids.

• National Library of Medicine, Phillips SM, et al. Protein requirements and muscle mass/strength changes with aging.

• National Library of Medicine, Moore DR, et al. Distribution of protein intake and muscle protein synthesis.

• International Society of Sports Nutrition. Position stand: protein and exercise.

• NIH National Institute on Aging. Sarcopenia and age-related muscle loss.

Disclaimer
This article is for educational purposes only and is not intended to diagnose, treat, or replace individualized medical or nutritional advice. Protein needs vary based on age, health status, activity level, and medical conditions. Consult a qualified healthcare professional before making significant dietary changes.