Boost Your Metabolism with Protein During Menopause”

Do you prioritize your protein intake?

If you have followed me for a while now you won’t be surprised by this question. Consuming adequate amounts of protein is essential to all aspects of human health and performance. As it relates to women's health this is no different.

I had a check in with one of my clients yesterday who has spent the last 6 months focusing on prioritizing her protein intake, consistent movement practices, and modifying lifestyle factors. Her results? She's lost 10 lbs and 5% body fat all while maintaining her skeletal muscle mass! 

The best part is…She feels great, her clothes fit better, and she can sustain the changes she has made! 

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The importance of protein

Protein is essential for maintaining and building muscle mass, especially as we age. During menopause, the decline in estrogen can lead to muscle loss and an increase in fat. This shift can slow down your metabolism and make weight management more challenging. However, consuming adequate protein helps preserve muscle mass, supports metabolic health, and can even enhance your overall well-being.

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Benefits of Protein for Weight Management

As estrogen levels drop during menopause, muscle mass tends to decrease, which in turn slows down your metabolism, making it easier to gain weight. By incorporating more protein into your diet, you can help preserve muscle mass and keep your metabolism running efficiently. 

Protein also has a higher thermic effect compared to fats and carbohydrates, meaning your body burns more calories digesting protein. This can lead to a slight increase in your overall calorie expenditure, aiding in weight management.

 Including protein-rich foods in your meals can give your metabolism a natural boost, helping you manage your weight more effectively!
Moreover, protein helps you feel fuller for longer periods, reducing the likelihood of overeating. Feeling satisfied with your meals can prevent unnecessary snacking and help control your overall calorie intake. Enjoying protein-rich meals and snacks can help you stay satisfied and on track with your weight management goals.

Ideally you should be consuming 1-1.2 grams of protein per lean pound of body weight

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Practical Tips for Increasing Protein Intake

• Start Your Day with Protein:
  • 30-50 grams of protein at your first meal! 
• Incorporate Protein in Every Meal:
  • Include a source of protein in each meal, wild game, red meat, eggs, dairy, poultry, and pork. 
• Choose Protein-Rich Snacks:
  • Opt for snacks like hard cheeses, greek yogurt, and grass-fed jerky. 
• Consider Protein Supplements:
  • If you’re struggling to meet your protein needs through food alone, consider protein powders. This should not be your main source, however, can be essential for getting an extra 20-30 grams. ​

**Ensure that any sources of protein you are consuming that are not whole foods are of the highest quality possible; many options will include artificial ingredients, processed seed oils, and added sugars

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Incorporating enough protein into your diet can be a game-changer for managing weight during menopause. It helps maintain muscle mass, boosts metabolism, and keeps you feeling satisfied. Stay tuned for next week's article on exercise tips during menopause! ​

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Let's Take Your Health To The Next Level!
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For personalized guidance and to optimize your health during this transformative phase, consider scheduling a 15-minute consultation with us. We’re here to help you navigate these changes and feel your best.

Take the first step towards a healthier you today! 

Click the link below to book your 15-minute consultation.

Book Now!

Andrew Cataldo, CSCS OPEX CCP
Director - Performance Division 
E: [email protected]