Women may need more protein during menopause: Why?

During menopause , women experience a series of hormonal changes that can affect their muscle mass, metabolism, and bone health. For this reason, various studies and women's health specialists point out that increasing protein intake can be key during this stage. Protein not only helps maintain muscle mass, but also contributes to better recovery, sustained energy, and weight management , all of which are especially important during the menopausal transition.

One of the most influential voices on this topic is Vonda Wright, a sports orthopedic surgeon in Orlando, Florida, who recently shared on social media that she consumes 130 grams of protein a day . Through her Instagram account, where she is followed by more than a million people, she promotes that middle-aged women consume approximately one gram of protein per pound of “ideal” body weight as an effective way to stay strong and healthy during menopause.

In her diet, she consumes this protein with foods such as egg whites, beef sticks, protein shakes, and portions of meat, among other foods. However, her recommendation is even higher than what most nutrition experts recommend. For this reason, The New York Times spoke with the surgeon to ask her about this issue, to which Wright responded that such a daily protein intake would help women stay strong and prevent risks associated with fractures, for example.

Federal health experts recommend that adults consume at least 0.36 grams of protein per pound of body weight per day.

The Times also consulted various experts to test this concept. Annina Burns, a registered dietitian at the National Institutes of Health and a doctor of public health, emphasized that as women reach menopause, it's normal for their bodies to change, for example, gaining weight, especially around the midsection. This is associated with potential problems, such as those related to cardiovascular disease and type 2 diabetes.

According to Burns, bone and muscle loss also occur frequently , which carries risks associated with osteoporosis, fractures, and fragility . Because of this, she points out that consuming enough protein and performing strength training can help prevent these conditions, a view shared by surgeon Wright.

“Federal health experts recommend that adults consume at least 0.36 grams of protein per pound of body weight per day. For a 150-pound woman, this translates to 54 grams of protein, an easy goal to achieve with a meal of one cup of cooked lentils and a 5-ounce chicken breast,” the Times describes.

However, dietitian Burns and other experts in the field say that middle-aged women might want to consider consuming 25 to 50 percent more than the federal recommendation to ease certain changes associated with menopause. There is some research indicating that postmenopausal women who do this are less likely to be frail or have fractures.

On the other hand, a higher protein intake would help women going through this stage maintain a regulated body weight. This is according to Katherine Black, associate professor of human nutrition at the University of Otago in New Zealand, who says that by generating satiety, further weight gain is prevented , but—at the same time—if you are losing weight, increased protein intake combined with strength training prevents significant muscle loss.

Now, what do experts say about Wright's statement about consuming nearly three times the federal recommendation? That is, up to one gram of protein per pound of body weight. Stuart Phillips, a professor of kinesiology at McMaster University in Ontario, Canada, and other professionals maintain that there is no evidence for such a thing.

When faced with health concerns, it's always advisable to consult a specialist to guide you through each process . However, to monitor whether you're consuming enough protein, you can use calculators to determine how much you need and keep a food log. For the latter, there are also apps that allow you to record your protein intake, such as MyFitnessPal.

It's also important to learn to identify when to add more protein if needed. Elizabeth Ward, a dietitian in Reading, Massachusetts, and co-author of The Menopause Diet Plan, points out, for example, that many women don't get enough protein at breakfast, and that's where it's best to boost their intake. For lunch, foods like beans, tuna, and chicken breasts can also help.

But it's not all about protein. Burns told the Times that eating a balanced diet that includes fruits, vegetables, whole grains, lean protein sources, and healthy fats reduces the risk of various diseases. And Philips emphasized that regular strength training should be incorporated to prevent muscle and bone loss.