Protein intake is important at every age for building and maintaining muscle. But it is also very important to know how much protein should be taken and when. Women should always consume protein. Along with the changes taking place in the body, protein intake should also be as per its requirement. Menopause in women is a stage when many hormonal changes occur in the body. These changes cause many things like weight gain, mood changes etc. Adequate protein intake is essential to keep the body healthy during menopause.
Why do you need protein?
Protein is an essential nutrient found in every cell of the body. It plays an important role in maintaining and repairing body tissues, boosting immunity, and producing hormones and enzymes. Protein is made of amino acids. The body needs 20 different amino acids to function properly. Some of these amino acids can be produced by the body, while others are obtained through food.
How much protein do women need after menopause?
Geeta Micchiellini shared a post on her Instagram giving more information about protein intake during menopause. Geeta Mikkilineni is a certified menopause coach.
According to Geeta Mikkilineni, a balanced diet and adequate protein intake during menopause is essential for building muscle and bone tissue.
According to the United States Department of Agriculture, the recommended protein intake is 0.8 grams per kilogram of body weight. Geeta Mikkilineni says that if you are above 50 years of age then it is very less.
He says that after the age of 50, women should consume 1 to 1.2 grams of protein per kilogram. And each meal should include 20 to 25 grams of protein.
Some tips for protein intake after menopause
Try to include at least 25 grams of protein at each meal.
If you don’t eat meat, make sure you get protein from a variety of sources.
Try to do heavy training at least twice a week.
Choose whole grains, which contain more protein than processed foods.
Include high protein snacks like nuts and cheese in your diet.
Why is protein important during menopause?
for muscle health
As women age, muscle mass and strength naturally decline, a process called sarcopenia. Adequate protein intake can help maintain muscle mass and strength, thereby reducing muscle loss associated with aging and menopause.
to keep bones strong
Hormonal changes caused by menopause increase the risk of osteoporosis. Protein is essential for bone health, helping to build and maintain bone strength.
Helps in metabolism and weight control
Proteins have a higher thermic effect than carbohydrates and fats, meaning they require more energy to digest. This may give a slight boost to metabolism and help control weight. Which is usually challenging due to hormonal changes during menopause.