You’re training consistently, eating all the protein you can and yet, here we are.
When my quads started shrinking, I knew I had to get serious about my nutrition. My workouts were dialed in, but maybe my nutrition needed some tweaking.
Muscle needs protein, and during perimenopause and menopause, you must increase your intake if you want to keep your muscles. (Hint: You want as much muscle as possible as you age!)
Here’s how to optimize your protein intake:
✅ Step 1: Calculate Your Protein Needs
Aim for 1 gram per pound of body weight daily.
Example: If you weigh 130 lbs, aim for 130g of protein per day.
✅ Step 2: Spread Protein Evenly
Instead of one big meal, aim for at least 30g per meal:
Breakfast: 30–35g
Lunch: 30–35g
Post-Workout: 25–30g
Dinner: 30–35g
✅ Step 3: Prioritize Protein Timing
Eat at least 30g within 30 minutes post-workout to kickstart muscle protein synthesis. (This was key for me & I had to make sure I was planning ahead)
✅ Step 4: Choose High-Quality Protein Sources
Animal-based: Eggs, Greek yogurt, lean meats, fish, cottage cheese, whey.
Plant-based: Tofu, tempeh, lentils, beans, quinoa, plant protein powders.
✅ Step 5: Add Leucine for Muscle Growth
Leucine triggers muscle protein synthesis. Best sources: Whey, eggs, chicken, fish, soy, dairy.
Aim for 2.5–3g of leucine per meal (most high-protein foods cover this).
✅ Step 6: Hydrate & Support Digestion
Protein needs water to be processed effectively. Support gut health with fermented foods (yogurt, kimchi, sauerkraut) or a probiotic if needed.
✅ Step 7: Track & Adjust
Not seeing muscle gains? Slightly increase protein intake and consider hormone replacement therapy (a game-changer, be sure to talk to your doctor).
Keep an eye on energy, muscle definition, and recovery.
Research: Stacy Sims, PhD book Next Level , plus my personal experience