“Life is the mode of action of proteins”.
I read this quote and love it… This quote emphasizes the fundamental role of proteins in all aspects of life, including cellular function and chemical processes. As a physiotherapist and well-being consultant, when advising peri- and postmenopausal women who are mothers, workers, and lead moderately active lifestyles, I emphasize the crucial role of protein intake.
Here’s what I would typically recommend, broken down into key points:
1. Increased Protein Needs During Perimenopause and Postmenopause:
* Combat Sarcopenia: As women age, particularly with the hormonal shifts of menopause (declining estrogen), they are at increased risk of sarcopenia – the age-related loss of muscle mass and strength. Adequate protein is essential to mitigate this loss.
* Bone Health: Protein plays a vital role in bone health. It provides the building blocks for bone matrix and supports calcium absorption, which is particularly important given the increased risk of osteoporosis post-menopause.
* Satiety and Weight Management: Protein is more satiating than carbohydrates or fats, which can be beneficial for managing weight changes often experienced during menopause. It helps control appetite and reduce snacking.
* Metabolic Health: Maintaining muscle mass through adequate protein intake supports a healthier metabolism, which can be helpful in managing potential changes in body composition and insulin sensitivity.
2. General Protein Recommendations:
* Higher Than Standard DRI: While the general Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight, for peri- and postmenopausal women, especially those who are active, I recommend aiming for 1.0 to 1.2 grams of protein per kilogram of body weight per day, or even slightly higher if they are very active or have specific goals like significant strength training.
* Example: For a 70kg woman, this would be 70-84 grams of protein per day.
* Distribution Throughout the Day: It’s not just about the total amount, but also how it’s distributed. I advise aiming for 20-30 grams of high-quality protein at each main meal (breakfast, lunch, and dinner). This helps optimize muscle protein synthesis throughout the day.
* Prioritize Quality: Focus on lean, high-quality protein sources that provide all essential amino acids.
3. Practical Strategies for Busy Mothers/Workers:
* Plan Ahead: Encourage meal prepping and planning to ensure protein is incorporated into every meal. This might involve cooking larger batches of chicken, fish, or legumes.
* Protein at Breakfast: Often overlooked, a protein-rich breakfast is key to starting the day right and maintaining energy levels. Ideas include eggs, Greek yogurt, cottage cheese, or a protein smoothie.
* Smart Snacking: Instead of relying on sugary or processed snacks, suggest protein-rich options like a handful of nuts, a hard-boiled egg, cheese sticks, or a small serving of Greek yogurt.
* Convenient Sources: Acknowledge their busy schedules and recommend convenient yet healthy protein sources:
* Lean Meats: Chicken breast, turkey, lean beef, pork.
* Fish: Salmon, tuna, cod (excellent for omega-3s too).
* Eggs: Versatile and affordable.
* Dairy: Greek yogurt, cottage cheese, milk.
* Legumes: Lentils, chickpeas, beans (also provide fiber).
* Nuts and Seeds: Almonds, walnuts, chia seeds, flax seeds.
* Tofu/Tempeh: Excellent plant-based options.
* Hydration: Remind them that adequate water intake is always crucial for overall health and nutrient absorption.
* Listen to Their Body: Encourage them to pay attention to their energy levels, satiety, and how different protein sources make them feel.
4. Why Moderately Active Lifestyle Matters:
* Muscle Stimulation: Even moderate activity (walking, light resistance training, yoga) stimulates muscle tissue, making it more receptive to protein for repair and growth. Without activity, the benefits of increased protein are diminished.
* Energy Needs: An active lifestyle increases overall energy expenditure, and protein contributes to sustained energy.
5. Consider Individual Needs and Consultations:
* Dietary Preferences: Adapt recommendations for vegetarians or vegans, emphasizing plant-based protein combinations and potentially advising on B12 and iron supplementation if needed.
* Gut Health: Discuss the importance of fiber alongside protein for healthy digestion.
* Underlying Health Conditions: Always screen for any medical conditions (e.g., kidney disease) that might necessitate specific dietary adjustments and advise them to consult with their GP or a registered dietitian if they have concerns.
* Holistic Approach: Remind them that protein is one piece of the puzzle, alongside regular physical activity (including strength training), adequate sleep, stress management, and a balanced diet rich in fruits, vegetables, and healthy fats.
By providing these women with clear, actionable advice on protein intake, we can empower them to maintain muscle mass, support bone health, manage weight, and sustain their energy levels, allowing them to thrive in their demanding roles during this significant life transition.
See you on the mat,
Lisa x
