protein and perimenopause: why it matters & how to reach 100 grams of protein in a day.

Perimenopause. It's a word that Gen X and Millennial women are becoming all too familiar with the sudden onset of new symptoms related to the shift in their hormones in the decade leading up to menopause. It can feel like a switch was flipped overnight and now you're suddenly wrecked with mood swings, brain fog, poor sleep, and weight gain. (Let’s just say my jeans and I were having a serious disagreement when I turned 40).

So, how does a perimenopausal woman weather this hormonal storm and tame these symptoms? How do we make this transition more manageable?

I started researching, devouring every article and book I could find. And guess what? One word kept popping up: Protein. It's not a magic bullet, but combined with other healthy lifestyle choices, protein is a game-changer. This macronutrient powerhouse plays a crucial role in navigating the hormonal changes of perimenopause. In this post, I'm going to share why protein in perimenopause is uber important and how to eat 100 grams of protein in a day. 

Ready to support your body, reclaim your energy, and start feeling like yourself again? Let's talk protein.

PROTEIN AND PERIMENOPAUSE: WHY IT MATTERS

Perimenopause is a transitional time for women as they go from normal, ovulatory menstrual cycles to the absence of ovulation and the cessation of menstrual periods, AKA post-menopause. 

During perimenopause, progesterone levels decline as ovulation quality declines or ovulation does not occur at all (anovulation), and estrogen can become erratic before slowly declining as well. The decrease in these key hormones can have a massive impact on a woman's health and wellness and contribute to the onset of hormonal symptoms. 

protein for hormonal balance

While the decrease and wildly fluctuating hormones characterize perimenopause, protein plays a supporting role in overall hormonal balance. Protein is involved in the production of sex hormones, especially estrogen, progesterone, and testosterone, with amino acids being the building blocks for hormone creation.

But hormones don't exist in a vacuum. Dietary protein is going to affect all of your hormones, including thyroid hormones² and insulin³, all of which have a tremendous impact on your sex hormones and highlight the complex interplay of your endocrine system.

protein for muscle mass maintenance

Amino acids are the building blocks of protein and are important for not only your hair, skin, and nails but also hormone synthesis, neurotransmitter creation, and immune function. Human bodies need 20 amino acids, 9 of which can only be obtained from diet and protein consumption (AKA essential amino acids). Amino acids also stimulate the body's ability to grow and repair muscles⁴.

But can you guess what one of the biggest challenges of perimenopause is? Muscle loss.

Muscle fibers contain a certain type of stem cell that is imperative to developing, growing, and repairing muscles. These fibers are stimulated and activated by estrogen to promote muscle repair⁵. Declining estrogen levels during this time directly impact muscle mass, a process called sarcopenia. A research study from 2020 showed that even slightly increasing protein intake had a significant impact on lean body mass by increasing or maintaining muscle mass⁴. This puts increased emphasis on the importance for women to increase their protein intake. 

But it's not just about looking good in your jeans (though that's a bonus!). Muscle mass also has a positive impact on your metabolism and weight. 

protein for weight loss

Perimenopause can sometimes feel like a battle against the scales. Hormonal shifts can make weight management more challenging, often leading to unwanted weight gain. Protein can be a valuable tool in this fight.

First, protein increases satiety, meaning you feel fuller for longer. When protein is consumed, peptides communicate with the brain about energy status, signaling a "full" or satiated message, thus reducing cravings, snacking, and overall caloric intake. One of those hormones that affect your satiety is glucagon-like peptide-1 (GLP-1). Yes, this is the same GLP-1 hormone that you've been hearing about for weight loss. You can naturally increase your GLP-1 production by eating more protein.⁶ 

This idea has also been demonstrated in the Protein Leverage Hypothesis, in which low protein intake can impact the overconsumption of fats and protein. Two separate studies done in 2023 demonstrated a positive impact on the weight of diets composed of greater than 10%⁷ and 20%⁸ of protein through the Protein Leverage Hypothesis. 

Second, protein plays a key role in supporting a healthy metabolism, helping your body burn calories more efficiently. By incorporating more protein in your diet, you can manage your weight more effectively during perimenopause and feel more in control.

protein for bone health

Estrogen plays a crucial role in maintaining healthy bones. Post-menopausal women not only have an increased risk of losing muscle mass but also the risk of osteoporosis due to the decline in estrogen that occurs. The decrease in muscle mass and bone density makes women more susceptible to falls and broken bones and, ultimately, their loss of independence 

Prioritizing sufficient dietary protein, calcium, and vitamin D combined with strength training during the perimenopausal years into post-menopause can help improve the strength of your bones.⁹

protein for mood and cognitive function

Brain fog? Low energy? Mood swings? These are common complaints during perimenopause, and while these can definitely be linked to the decline of estrogen and progesterone in the perimenopausal years, protein also plays a role here. Remember those amino acids I mentioned earlier? Amino acids are also the building blocks for our neurotransmitters, AKA the chemical messages that affect mood, energy, and cognitive function. 

Fueling your body with adequate protein ensures you have the amino acids needed to create those neurotransmitters to help you feel joy, boost your energy, and keep your mind sharp during perimenopause.¹⁰

how much protein do perimenopausal women need?

So let's talk numbers. How much protein do perimenopausal women really need to eat in a day? 

The recommended dietary allowance (RDA) set by the National Institutes of Health recommends 0.8 grams of protein per 1 kilogram of body weight. Converting kilograms to pounds, the RDA recommendation is 0.36 grams of protein per pound of body weight. 
→ weight (lbs) x 0.36 grams protein = "x" grams of protein/day

Here's where the RDA for protein falls short: 

1. This number is for healthy adults who are sedentary or minimally active to prevent a dietary deficiency of nitrogen.
2. It doesn't take into consideration those who may be battling an illness, who are more active, who want to build skeletal muscle, or who want to prevent disease. 
3. It doesn't take into consideration the dietary needs of pregnant or breastfeeding women.
4. This recommendation was first established in 1941¹¹ and hasn't really changed since then........

The RDA is recommending the bare minimum for those who are healthy and doing the bare minimum.

So, how much protein should women who are perimenopause consume if they want to build skeletal muscle, maintain a healthy weight, support their hormones, prevent disease, and/or be active?

Well, that depends on your health, sex, age, body composition, activity levels, and goals. Many experts tend to settle somewhere between 1.2-2.4 grams per 1 kilogram of body weight or 0.55 - 1.1 grams per pound of ideal body weight. 
→weight (lbs) x (0.55-1.1) = the ideal grams of protein you should consume in a day. ^{12, 13, 14}

If you just whipped out your calculator and did some quick math, you might be feeling a bit overwhelmed by the number you're seeing. So let's make this a bit easier.

Aim to eat 100 grams of protein per day in perimenopause to benefit muscle mass preservation, weight management, bone health, and hormone balance. 

what does 100 grams of protein look like?

If you're now suddenly panicking and wondering how to eat 100 grams of protein in your day, keep reading. I have some tips for you.

• Pace Your Protein

Spread out your protein intake throughout the day. Many people go light on protein at breakfast and heavy on protein at dinner. But if you aim to have 25-30+ grams of protein at breakfast, lunch, and dinner, plus a protein-focused snack or two, you'll easily eat 100 grams of protein a day. And having protein throughout the day will help your body digest and utilize the protein more efficiently. 

• Prioritize Whole Food Protein Sources

While supplements can play a role (more on that later), your primary focus should be on whole, nutrient-dense food sources of protein. These come packed with other essential vitamins, minerals, and fiber that support overall health during perimenopause. Here are some visuals to help you understand how much protein different common foods provide to help you eat 100 grams of protein in a day.

• Supplemental Protein Sources

Protein powders are an easy and convenient option to help you hit your protein goals. They can easily be added to baked goods and yogurts and enhance the nutrient profile of your favorite smoothie. However, it's important to note that protein powders alone as a shake are not a complete meal. Add in fruits, veggies, nuts, and seeds for a whole, nutrient-dense option with fiber and fat. 

Remember, protein powders should complement a whole-food-based diet, not replace food. (Check out my resources page for my favorite brand.)

• Meal Planning & Prep: Your Secret Weapon

Planning ahead makes eating 100 grams of protein per day easy! Using the images above, you can create tasty menu options, focusing on protein and adding carbs and fats to your sides.

But I'm going to make this even easier for you! Snag my free 7-day protein-packed meal plan, designed to help you eat 130+ grams of protein per day. And no, we aren't trading in those carbs for protein. This meal plan is a balanced mix of carbs, fats, and fiber. Enjoy delicious, hassle-free meals that are ready in 10-40 minutes, complete with an organized grocery list. Download your high-protein meal plan here.>>

in conclusion; embrace the power of protein in perimenopause

Navigating perimenopause can often feel like a journey with unexpected twists and turns, but nourishing your body with adequate protein can be a powerful anchor during this time. In this blog, I've shared how protein plays a vital role in preserving precious muscle mass, supporting healthy weight management, strengthening your bones, contributing to hormonal balance, and even influencing your mood and cognitive function. These protein-related benefits aren't just about surviving perimenopause; it's about thriving through it. 

Reaching for that optimal protein intake in perimenopause, ideally around 100 grams a day for many, is an investment in your long-term health and well-being. By implementing the practical strategies we've discussed – spreading your intake throughout the day, prioritizing whole food sources, and embracing meal planning – you can make this goal a delicious and sustainable reality.

I understand that navigating these changes can feel overwhelming, and sometimes having personalized guidance and support can make all the difference. If you're looking for tailored strategies and a partner to help you implement these protein-focused approaches, hormone testing. and other lifestyle adjustments, I invite you to learn more about how we can work together. Let's navigate perimenopause with strength, vitality, and holistic nutrition strategies that cut through the noise and promote well-being. 

Learn more about 1:1 nutrition coaching with Bee Collective Wellness here.

References:

1.Biro FM, Summer SS, Huang B, Chen C, Benoit J, Pinney SM. The Impact of Macronutrient Intake on Sex Steroids During Onset of Puberty. J Adolesc Health. 2022 Mar;70(3):483-487. doi: 10.1016/j.jadohealth.2021.10.011. Epub 2021 Nov 24. PMID: 34836804; PMCID: PMC8860866.

2.Pałkowska-Goździk, E., Lachowicz, K., & Rosołowska-Huszcz, D. (2017). Effects of Dietary Protein on Thyroid Axis Activity. Nutrients, 10(1), 5. https://doi.org/10.3390/nu10010005

3. Yanagisawa, Y. (2023). How dietary amino acids and high protein diets influence insulin secretion. Physiological Reports, 11(2), e15577. https://doi.org/10.14814/phy2.15577

4. Ryoichi Tagawa, Daiki Watanabe, Kyoko Ito, Keisuke Ueda, Kyosuke Nakayama, Chiaki Sanbongi, Motohiko Miyachi, Dose–response relationship between protein intake and muscle mass increase: a systematic review and meta-analysis of randomized controlled trials, Nutrition Reviews, Volume 79, Issue 1, January 2021, Pages 66–75, https://doi.org/10.1093/nutrit/nuaa104

5. Geraci, A., Calvani, R., Ferri, E., Marzetti, E., Arosio, B., & Cesari, M. (2021). Sarcopenia and Menopause: The Role of Estradiol. Frontiers in Endocrinology, 12, 682012. https://doi.org/10.3389/fendo.2021.682012

6. Moon, J., & Koh, G. (2020). Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss. Journal of Obesity & Metabolic Syndrome, 29(3), 166. https://doi.org/10.7570/jomes20028

7.Raubenheimer D, Simpson SJ. Protein appetite as an integrator in the obesity system: the protein leverage hypothesis. Philos Trans R Soc Lond B Biol Sci. 2023 Oct 23;378(1888):20220212.

8.Zhang, H., Senior, A. M., Saner, C., Olsen, N. J., Larsen, S. C., Simpson, S. J., Raubenheimer, D., & Heitmann, B. L. (2023). Evidence for the protein leverage hypothesis in preschool children prone to obesity. Clinical Nutrition, 42(11), 2249-2257. https://doi.org/10.1016/j.clnu.2023.09.025

9. Rizzoli, R., Stevenson, J. C., Bauer, J. M., Van Loon, L. J., Walrand, S., Kanis, J. A., Cooper, C., Brandi, M., Diez-Perez, A., & Reginster, J. (2014). The role of dietary protein and vitamin D in maintaining musculoskeletal health in postmenopausal women: A consensus statement from the European Society for Clinical and Economic Aspects of Osteoporosis and Osteoarthritis (ESCEO). Maturitas, 79(1), 122-132. https://doi.org/10.1016/j.maturitas.2014.07.005

10. Institute of Medicine (US) Committee on Military Nutrition Research. The Role of Protein and Amino Acids in Sustaining and Enhancing Performance. Washington (DC): National Academies Press (US); 1999. 14, Amino Acid and Protein Requirements: Cognitive Performance, Stress, and Brain Function. Available from: https://www.ncbi.nlm.nih.gov/books/NBK224629/ 

11. Weiler, M., Hertzler, S. R., & Dvoretskiy, S. (2023). Is It Time to Reconsider the U.S. Recommendations for Dietary Protein and Amino Acid Intake? Nutrients, 15(4), 838. https://doi.org/10.3390/nu15040838

12. Hector, A. J., & Phillips, S. M. (2018). Protein Recommendations for Weight Loss in Elite Athletes: A Focus on Body Composition and Performance. International Journal of Sport Nutrition and Exercise Metabolism, 28(2), 170-177. Retrieved Mar 26, 2025, from https://doi.org/10.1123/ijsnem.2017-0273

13. Bauer, J., Biolo, G., Cederholm, T., Cesari, M., Cruz-Jentoft, A. J., Morley, J. E., Phillips, S., Sieber, C., Stehle, P., Teta, D., Visvanathan, R., Volpi, E., & Boirie, Y. (2013). Evidence-Based Recommendations for Optimal Dietary Protein Intake in Older People: A Position Paper From the PROT-AGE Study Group. Journal of the American Medical Directors Association, 14(8), 542-559. https://doi.org/10.1016/j.jamda.2013.05.021

14. Traylor, D. A., Gorissen, S. H. M., & Phillips, S. M. (2018). Perspective: Protein Requirements and Optimal Intakes in Aging: Are We Ready to Recommend More Than the Recommended Daily Allowance? Advances in Nutrition, 9(3), 171-182. https://doi.org/10.1093/advances/nmy003