The Nourishing Script 1: Protein in Menopause

For women approaching mid life and navigating peri and post menopause, two things are of paramount importance - Movement and Nutrition. Getting into an appropriate training routine and forming great eating habits that are nutrient dense, as early as possible in this life stage, are essential to future health. And the building block , (often referred to in the fitness and health industry as a macronutrient) of increased importance would be Protein.

Homemade protein balls are a great way to increase protein intake especially post workout

Protein provides 9 essential amino acids (building blocks) that are required for bodily functions such as: repair, maintenance, the functioning of every cell in the body, brain and the immune system, the digestive system, the bones and the muscles. The lower oestrogen levels that occur in the peri to post menopause transition, cause a natural shift to decreased muscle mass and reduced bone density so it's important to address this not only through strength training but also through nutrient dense, adequate nutrition.

Why is Protein important for women during Menopause transition?

In addition to it's maintenance and repair role, protein also helps regulate insulin levels as it keeps us feeling satiated for longer, thus reducing the tendency to snack on sugary, carb dense, nutrient lacking foods. Indirectly this leads to better blood sugar regulation and insulin sensitivity, therefore helping control the potential for mid section weight gain.

How much is enough?

Just to maintain muscle mass, as a menopausal woman, we will need more than we did when we were younger. The RDA for an adult is 0.8g of protein per kg of body weight. To support a strength training programme and to minimise the reduction in lean body mass this increases to between 1 and 2 grams per 1kg of body weight. So for a 65kg woman that can look like 65 - 120 grams in total per day. Or between 20 and 40grams at each meal, three times per day.

What does it look like? Approximately 20 grams of protein looks like:

• red meat 77 grams

• chicken breast 87 grams

• almonds 93 grams

• salmon 105g

• 3 eggs - 159 grams

• tofu 167 grams

• chickpeas 242 grams

• lentils 263 grams

But Seriously? Am I really going to weigh out my protein with every meal? No, of course not! A general rule would be to get familiar with having a palm sized portion per meal. However, through weighing out for a few days and visualising the amount, we can help to prioritise protein on the plate. And remember, shakes with milk and/or yogurt are a great, fast way to get additional protein in (especially after a workout. See below).

But I don't eat Animal products!

If you rely on plant protein then there are some key additional things to consider:

• You will need to consume a greater quantity of plant based protein to achieve 20g of protein (see above chickpeas Vs chicken.)

• You will need to combine legumes with the grains to obtain the full 9 necessary amino acids.

• Consider supplementation. Leucine and taurine cannot be obtained form plant protein. For additional supplementation it is best to work with a complementary health nutritionist. *

One more thing...post workout

In order to maintain or even optimise muscle gain and muscle mass increase POST workout, it is ideal to consume up to 40 grams of protein within 30 mins of finishing a workout. This signals the body into knowing that protein is coming in - so it can maintain and store what it's already got. A protein drink or some un flavoured natural yogurt can be enough to aid recovery and make the targeted adaptations.

Measurement of muscle mass, working with a qualified nutritionist, being accountable for protein intake and where necessary supplement intake are good ways of keeping track and not letting all that valuable weight training go to waste! I would love to hear if you are, or have been, caught in decades of calorie counting, and are fearful of eating more. Or maybe you just struggle to get protein meal ideas. If so, then get in touch.

Resources:

gdnutition.com

Stacy Sims: Next Level. Roar.

Burrell Education: Third Age Woman

Hormone Repair Manual: Dr Lara Briden ND.

Kirsten Chick: Nutrition for the Menopausal mind