Protein is an essential component of our diets throughout our whole life. However, it can become even more crucial to make sure you’re getting enough protein as you age, especially during and after menopause, says holistic nutritionist Jennifer Hanway. It’s not that it necessarily becomes “more important,” but it becomes more apparent if it’s not being eaten as recommended, says integrative nutritionist Clara Clark. “Women’s muscles start to deteriorate at age 35, so if we aren’t getting the proper amount of protein, it becomes harder to maintain muscle and body composition.”
Featured experts
- Jennifer Hanway is a holistic nutritionist
- Clara Clark is an integrative nutritionist
- Dr. Elizabeth Trattner is an integrative medicine expert
Hanway explains that “the menopausal transition brings significant hormonal shifts that directly accelerate age-related health changes. As women get older, they experience a natural decline in muscle mass (sarcopenia), and this process is intensified by hormonal fluctuations.”
“Protein preserves lean muscle, helps prevent bone fractures, balances metabolism and supports skin elasticity and hair growth,” says Integrative medicine expert Dr. Elizabeth Trattner. These benefits can help balance some of the shifts that come with aging. Dr. Trattner notes that another benefit of increasing protein intake can be a reduction midsection weight.
“When estrogen levels drop, the body’s ability to synthesize new muscle protein decreases. This makes it much harder to maintain existing muscle and even harder to build new muscle,” says Hanway. “This hormonal disadvantage, combined with the natural aging process, accelerates muscle loss and contributes to a condition known as anabolic resistance,” where the muscles become less responsive to the stimuli that normally trigger growth, like protein intake and exercise.”
A slower metabolism also tends to come with aging, but Hanway says adequate protein intake can help by “stimulating muscle protein synthesis, which helps to preserve and even build muscle mass. By maintaining muscle, women can support a higher metabolic rate, making weight management more effective.”
How much protein should women over 50 get daily?
When it comes to daily protein intake, there are a lot of differing opinions, but the experts we talked with have recommendations in the same ballpark. “Research suggests that the standard dietary recommendation for protein may not be sufficient for older adults,” says Hanway. “While the current Recommended Dietary Allowance (RDA) is 0.8 grams of protein per kilogram of body weight, studies indicate that older adults, especially women, may benefit from a higher intake of 1.2 to 1.6 grams per kilogram of body weight to help overcome anabolic resistance, maintain muscle mass, support metabolic function and promote overall health.”
Clark generally teaches that 30 percent of a person’s diet should come from protein. “Say you’re eating 1400 calories a day, that comes out to 420 calories from protein, which equates to 105 grams, which is about 30 grams of protein a meal if you’re eating four meals a day.” The quicker answer? 0.7 to 1.1 grams of protein per kilogram of body weight.
Dr. Trattner had a similar take. She notes that most guidelines suggest around 1.0 to 1.2 grams of protein per kilogram of body weight. “In practice, I recommend closer to 100 to 150 grams a day for women over 50. This level supports muscle mass, bone health, metabolism, skin, hair and immune function,” says Dr. Trattner. She recommends spacing protein intake out throughout the day with about 50 grams at breakfast, 30 to 50 grams at lunch and 50 grams at dinner. Additionally, Dr. Trattner notes that women using GLP-1 medications can especially benefit from adding protein to their diet as “these drugs can accelerate muscle loss and adequate protein helps offset that risk.”
What protein sources should women over 50 focus on?
When it comes to protein sources, animal proteins are generally considered more efficient at stimulating muscle synthesis, says Hanway, making them more ideal. This is especially critical for women over 50. “Due to hormonal changes and age-related anabolic resistance, their muscles are less sensitive to the signals that trigger growth. Therefore, a strong, clear signal, like the one provided by a leucine-rich meal, is needed to effectively overcome this resistance and stimulate muscle maintenance and growth,” says Hanway. “For many of my clients, I recommend a high-quality grass-fed whey or beef protein powder which provides around 30g leucine-rich protein in one easy to consume serving to help them reach their protein goals.” For vegans, Hanway recommends high-leucine plant sources and supplementing with leucine or essential amino acids.
“Organic and high-quality sources matter. I prefer nutrient-dense animal proteins such as beef, lamb and bison, especially during menopause,” says Dr. Trattner. “If mammalian meats are not tolerated because of alpha-gal allergy or personal choice, then poultry and clean fish are excellent alternatives.”
Clark says some high protein foods and supplements she’s found helpful for her clients over 50 include “bone broth, bone broth powders, beef isolate protein powder, meat sticks, multi collagen protein, high protein seeds like pumpkin seeds and Greek yogurt and cottage cheese if they tolerate dairy well.”
