When it comes to menopause, protein often takes the spotlight for its crucial role in promoting satiety, supporting muscle growth, and maintaining bone health. But does it matter where this protein comes from? How much should you aim for? And how can you incorporate it into your daily meals effectively? Let's dive into the details.

Satiety

Protein is well-known for its ability to keep you feeling full and satisfied after meals. This is due to its slow digestion and ability to regulate hunger hormones, making it an essential component of any weight management plan. Digesting protein also [requires more energy](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7539343/#:~:text=In general%2C dietary protein increases,also contributes to weight loss.) to be broken down than does carbs or fats which can temporarily boost your metabolism.

Muscle and Bone Health

Protein is not only vital for muscle growth and repair but also plays a significant role in maintaining bone health. The primary protein in bone is collagen. In order to stimulate adequate collagen production, we must ensure adequate protein intake through our diet. Both animal and plant sources (beans, peas, nuts, seeds, tempeh, tofu) of protein can promote bone and muscle health. Though some studies suggest greater benefit through animal protein (including poultry, fish, beef, eggs, dairy), all protein incurs benefit.

A longitudinal study by Women’s Health Across the Nation found women average a loss of about 0.44 pounds lean body mass each year during their menopause transition. Thankfully, a protein-rich diet can reduce muscle loss, sarcopenia and protein malnutrition, issues that become increasingly common with age. By aiming to meet protein needs for aging, including sufficient intake of leucine (an amino acid found to be key for muscle growth), women may offset these risks, combating frailty and improving their physical function.

So, what is a protein rich diet? Experts suggest we aim for 1.2-2.2 g/kg bodyweight/day. That’s about 82 grams for a 150 pound woman or 108 grams for a 200 pound woman. Individual targets vary depending on age, medical history, and activity level. To keep things simple, consider aiming for about 30 grams per meal.

Boosting your protein intake doesn't have to be complicated. Consider finding a way to incorporate a protein source into every meal and snack you eat. This will help you meet your goals over the course of the day. Here are some examples of protein-rich foods you can seamlessly incorporate into your meals:

• Breakfast: Yogurt, eggs, protein powder, chicken or turkey sausages, ground meat or poultry, cottage cheese, chia seeds, nuts. Surprisingly, even some whole grain bread and rolled oats provide as much protein as an egg in a single serving.
• Lunch: Turkey breast, tempeh, chickpeas, grilled chicken, canned tuna, hard-boiled eggs, lentils or split peas, or leftover protein from dinner.
• Dinner: Remember to divide your plate, including 1/4 as your protein source. 4-5 ounces of fish, poultry or beef, or 2 cups of beans (think chili or lentil soup) will help you reach your goal of 30 grams. You can also opt for a legume based pasta over your enriched white flour options for an added boost in protein.

Muscle Synthesis and Timing Protein
When it comes to timing our protein intake, we need better research in perimenopausal and menopausal women. What we do know, however, is that spacing protein throughout the day is ideal and starting your day with a protein rich breakfast offers benefits for [blood sugar stability](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9824806/#:~:text=In this study%2C high protein,glucose level after some meals.), cravings and muscle growth. Pairing nutrition with exercise can also boost your energy and help you feel better throughout.

Supplementation with creatine, an amino-acid based molecule produced in the body, is a common strategy employed to enhance muscle function and growth. Evidence suggests that creatine supplements can improve lean muscle mass, strength and exercise performance, including in postmenopausal women and especially when paired with resistance training.

What Does 30g of Protein Look Like? Understanding portion sizes can be helpful in meeting your protein goals. While you don't need to be exact, having a ballpark idea can certainly help. For example, an average (5 ounce) chicken breast contains around 35g of protein, a (5 ounce) can of tuna ranges between 25-30g, whereas two scoops of protein powder provides 15-24g. When relying on packaged products, make sure to check the protein content and serving size to get an accurate idea.

Balancing Your Diet While protein is important, it's crucial to remember that more is not necessarily better. A balanced diet should also include healthy fats, carbs, and fiber to promote overall health and digestion.

As you go about your day and note your protein sources, keep in mind that prioritizing protein intake can have numerous benefits for satiety, muscle growth, and bone health. Whether you opt for animal or plant-based sources—or better yet, a combo of the two—remember that bringing protein into your meals and snacks can make your wellness and fitness goals far more achievable! So, go ahead, embrace the power of protein, and enjoy the positive impacts it can have on your overall wellbeing.