Menopause, a natural transition marking the end of a woman's reproductive years, can bring about changes beyond hot flushes and fatigue. Muscle loss is a common concern, making strength training even more crucial during this time. But to build and maintain muscle, you need the proper fuel – protein!
Why Does Protein Matter More During Menopause?
As oestrogen levels decline during menopause, muscle mass naturally decreases. This can lead to a weaker musculoskeletal system and an increased risk of falls and injuries. Strength training helps combat this by stimulating muscle growth and strength. Here's where protein comes in:
Building Blocks of Muscle: Protein is made up of amino acids, the building blocks our bodies use to create and repair muscle tissue.
Increased Protein Needs: During menopause, your body requires more protein to counteract the accelerated muscle breakdown. This is because protein not only helps build muscle, but it also helps your body hang onto existing muscle mass.
The Satiety Effect: Feeling Fuller for Longer
Protein doesn't just benefit your muscles; it can also be your secret weapon for weight management, a common concern during menopause. Protein is known to have a higher thermic effect than other macronutrients (fats and carbohydrates), meaning your body burns more calories digesting and utilising it. Additionally, protein keeps you feeling fuller for longer, reducing cravings and helping you manage portion sizes. Studies have shown that higher protein intake can lead to reduced calorie intake overall, promoting weight management or weight loss efforts.
How Much Protein Do You Need?
The recommended daily protein intake for adults is 0.8 grams per kilogram of body weight (g/kg). However, for women in menopause engaged in strength training, the number increases:
Strength Training Women: Aim for 1.2-1.6 g/kg of body weight per day. Source: The American College of Sports Medicine: https://www.acsm.org/
Calculating Your Daily Protein Needs:
Let's say you weigh 60 kg (132 lbs). To calculate your daily protein target:
60 kg x 1.2 g/kg = 72 grams of protein per day
60 kg x 1.6 g/kg = 96 grams of protein per day
This provides a range to aim for, with adjustments based on your individual goals and activity level.
Delicious & Protein-Rich Sources to Fuel Your Workouts:
Here are some excellent protein sources to incorporate into your diet:
Lean Meat: Chicken breast, turkey breast, lean cuts of beef, pork tenderloin.
Fish & Seafood: Salmon, tuna, prawns, oysters.
Eggs: A complete protein source with all essential amino acids.
Dairy: Greek yoghurt, cottage cheese.
Plant-Based Options: Beans, lentils, tofu, tempeh, quinoa.
Nuts & Seeds: Almonds, cashews, chia seeds, hemp seeds. While nuts and seeds are a great source of protein, be mindful of portion control as they can also be high in fat and calories.
Tips for Reaching Your Protein Goals:
Spread Protein Throughout the Day: Aim for protein at every meal and snack to maintain a steady supply of amino acids for muscle repair and growth.
Protein Powders: Consider a protein powder as a convenient way to boost your intake, especially after workouts when muscle protein synthesis is elevated.
Seek Guidance: A registered dietician can help create a personalised meal plan to ensure you're meeting your protein needs while considering your overall dietary preferences and goals.
Strength Training & Protein: A Powerful Combination
By combining regular strength training with a protein-rich diet, you can combat muscle loss, build strength, and experience a range of benefits during and after menopause. Remember, consistency is key. By creating sustainable habits and fuelling your body with the right nutrients, you can empower yourself to thrive during this exciting chapter of your life.
Ready to take control of your health and well-being? Aroha Fitness can help! We offer personalised strength training programmes designed specifically for women in menopause, incorporating guidance on proper form, exercise selection, and nutritional strategies to support your fitness goals. Contact Aroha Fitness today to schedule a free consultation and unlock your full potential!
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