Why Protein Matters More Than Ever in Perimenopause
Let’s talk about something that gets overlooked a lot when it comes to women’s health over 40: protein.
If you’ve noticed it’s harder to maintain muscle, your energy dips faster, or that you’re not recovering like you used to after workouts—it’s not your imagination. These shifts are real, and they’re linked to hormonal changes, particularly declining estrogen during perimenopause and menopause.
Here’s the key thing: estrogen actually helps regulate how your body builds and repairs muscle. As it declines, your body becomes less efficient at using the protein you eat to maintain muscle mass.
That means we need more protein—not less—as we age.
What’s Actually Happening?
Estrogen plays a role in muscle protein synthesis—the process of repairing and building muscle tissue. When estrogen drops, this process slows down. You’re not getting as much return from the protein you’re already eating. This is part of why we see:
Faster muscle loss (called sarcopenia)
Slower metabolism
Changes in body composition (more fat, less muscle)
In fact, research shows that postmenopausal women need more protein per meal to stimulate muscle growth compared to younger women.
So How Much Protein Do You Need?
The old recommendation of 0.8g/kg body weight per day is a minimum for avoiding deficiency—not for thriving. Most women in midlife do better with closer to 1.2–1.6g per kg of body weight. For many, that’s 100–130 grams per day, spread out across meals.
Not only does protein help maintain muscle and strength, it also helps:
Keep blood sugar steady
Support bone health
Curb cravings
Improve recovery from exercise
A Few Practical Tips
Aim for 25–35g of protein per meal
Don’t skip breakfast—front-loading protein can help with satiety and blood sugar
Include a post-workout snack if you’re strength training
And don’t overthink it. Protein doesn’t have to mean dry chicken breasts or shakes all day. Yogurt, eggs, beans, tofu, meats, fish, tempeh—it all counts. It’s just about being intentional with it.
Bottom Line
Your protein needs change as your hormones shift. Eating more of it—consistently, and spaced throughout the day—can make a big difference in how you feel, move, and age. This is one of the simplest but most powerful changes you can make to support your strength and metabolism in your 40s and beyond.
One More Thing: The Anabolic Window
If you’ve heard that you must get protein in within 40 minutes of a workout and have been feeling like it’s all for nothing if you missed that narrow timeframe because of… well, life? Don’t worry. Recent research by the International Society of Sports Nutrition pretty much throws the window theory right out the window. You have at least 24 hours, but eating a protein-rich snack or meal within a couple hours of a workout is a great idea. The research shows that overall protein consumption is far more important than getting it immediately following a workout.
