The Power of Protein
From perimenopause through to post menopause, a woman's body undergoes significant changes, which can also affect her nutritional needs, including the need for protein. In this blog, we explain the reasons why women in menopause need more protein and how it can benefit their overall health. Firstly, it's important to explain more about protein and its functions.
Protein is an essential nutrient that is found in every cell of the body. It plays a critical role in maintaining and repairing body tissues, supporting the immune system, and producing hormones and enzymes. Protein is made up of amino acids, which are the building blocks of protein. There are 20 different amino acids that the body needs to function properly. Some of these amino acids can be produced by the body, while others must be obtained through the diet. These are known as essential amino acids.
The recommended daily intake of protein varies based on a person's age, gender, and activity level. According to the United States Department of Agriculture (USDA), the recommended dietary allowance (RDA) for protein for adults is 0.8 grams per kilogram of body weight per day. However, as women go through menopause, their protein needs may increase for several reasons.
- Age-Related Muscle Loss
One of the main reasons why women in menopause may need more protein is due to age-related muscle loss, also known as sarcopenia. As women age, their bodies become less efficient at building and maintaining muscle mass, which can lead to a gradual loss of strength and mobility. Sarcopenia can also increase the risk of falls and fractures, which can have serious consequences for older adults.
Research has shown that a higher protein intake can help to prevent or slow down the loss of muscle mass associated with aging. A study published in the American Journal of Clinical Nutrition found that older women who consumed a high-protein diet had greater muscle strength and function compared to those who consumed a low-protein diet. Additionally, a review of 49 studies on protein intake and muscle mass found that older adults who consumed higher amounts of protein had greater muscle mass and strength.
- Hormonal Changes
During menopause, a woman's hormone levels change significantly, including a decline in estrogen levels. Estrogen is a hormone that plays a key role in maintaining bone density and muscle mass. As estrogen levels decline, women may experience a loss of bone density and muscle mass, which can increase the risk of osteoporosis and sarcopenia.
Research has shown that a higher protein intake can help to mitigate some of the negative effects of hormonal changes during menopause. A study published in the Journal of Nutrition found that postmenopausal women who consumed a higher protein diet had greater bone mineral density compared to those who consumed a lower protein diet. Additionally, a review of 13 studies on protein intake and bone health found that higher protein intake was associated with greater bone density and a lower risk of fractures.
- Weight Management
Many women experience weight gain during menopause, which can be attributed to hormonal changes, decreased physical activity, and changes in metabolism. Maintaining a healthy weight is important for overall health, as excess weight can increase the risk of chronic diseases such as heart disease, diabetes, and certain cancers.
Research has shown that a higher protein intake can help with weight management during menopause. A study published in the Journal of Nutrition found that postmenopausal women who consumed a higher protein diet had greater weight loss and fat loss compared to those who consumed a lower protein diet. Additionally, a review of 24 studies on protein intake and weight management found that higher protein intake was associated with greater weight loss and improved body composition.
- Appetite Control
Many women experience changes in appetite and food cravings during menopause, which can make it more difficult to maintain a healthy diet. Research has shown that a higher protein intake can help with appetite control by increasing feelings of fullness and reducing hunger.
A study published in the American Journal of Clinical Nutrition found that a high-protein breakfast reduced hunger and increased feelings of fullness in overweight women. Additionally, a review of 22 studies on protein intake and appetite found that higher protein intake was associated with reduced hunger
The recommended daily intake of protein varies based on a person's age, gender, and activity level. However, some studies suggest that older adults may need more protein to maintain muscle mass and prevent age-related muscle loss. For instance, the International Osteoporosis Foundation recommends that older adults consume at least 1.0-1.2 grams of protein per kilogram of body weight per day.
Overall, women in menopause may need more protein to help maintain muscle mass, bone density, and a healthy weight. Age-related muscle loss, hormonal changes, and weight gain during menopause are some of the reasons why women may require more protein during this stage of life. That is why we formulated The MenoShake - protein shake for Menopause, reinforced with a high strength multi vitamin and mineral complex, with 10 herbal ingredients including adaptagens such as Maca and KSM66 Ashwagandha, phytoestrogens including red clover, and metabolism boosting ingredients such as green tea extract. Every serving of the MenoShake - Chocolate Collagen includes 13g of protein and every serving of the MenoShake - Vegan Vanilla includes 9.4g of protein (note - the vegan vanilla has a lower protein content since it does not include marine collagen).
As always, we recommend that women should consult with their healthcare provider to determine their individual protein needs.
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