Simple Ways to Know if You’re Following Protein Rules in Menopause

The protein rules in menopause change. 

We’ve talked about protein before. But not like this. 

Instead of a complicated, Smart Scale, DEXA scan-based check your numbers hard line obsession, you’re going to get down-to-earth, easy to hear support for your protein rules in menopause. 

 

My Guest:

Jordan Robertson is an evidence based naturopathic doctor, and the owner of The Confident Clinician, a software built specially to help clinicians make research-backed decisions for their patients with nutrition, supplements and lifestyle medicine.

 

Questions We Answer in This Episode:

• [00:03:19] Why do protein needs change as we age?
• [00:22:48] What simple ways can women use to tell if muscle mass is reducing during menopause, and when should we try to change it?
• [00:27:42] What happens if women don’t make these changes with their muscle mass and appetite?
• [00:32:51] What are the best sources of protein in the diet? Your thoughts on plant vs animal protein? 
• [00:37:06] What is your opinion about 5-6 small meals vs 3 meals with bigger bolus? 

 

Protein needs, especially in menopause, go up. As we age, the ability to make muscle gets harder.

 

Protein Needs

• Calculation for ideal protein intake: body weight in kg * 1.5 (if you have your weight in lbs, divide by 2.2 to convert to kg)
• Before: 0.8 - 1 gram of protein per kg body weight per day (based on nitrogen loss)
• Now: 1.2 - 1.7 grams of protein per kg of body weight per day Depends on who you are and what you need (e.g. your age, gender, lifestyle, athlete, digestive issues, protein resistance, etc.)

 

Let’s Dive Deep Into The Protein Rules in Menopause

 

Muscle Mass

• Physical: Check if your body shape has changed, even if your weight stayed the same.
• Functional: Can you get off the chair without using the arms on the chair? Can you get up off the floor relatively easily? Do you find your walking speed has changed?
• Body Composition Scan: Many clinics will have a bioelectrical impedance analysis to look at muscle mass and body composition. Best to test the rate of chance over time (after x months, as prescribed by clinic).
• If you are seeing a reduction in speed, strength and power in any of your daily life activities or in the gym, then we can make an assumption that we are having some loss of muscle tissue.

 

Plant VS Animal Protein

• Have a well-balanced diet that includes plant-based protein.
• The addition of plant-based protein has additional health benefits which can improve our cardiovascular health.

 

Does Protein Timing Matter

• Just hit your daily protein with consistency.
• If 30 grams of protein per meal is difficult, you need to add one more meal.
• If post-workout protein helps you hit your protein target, continue.
• Your health journey gets more difficult if your protein timing starts to consume you and your time (e.g. spreadsheet, magnetic to your fridge, etc.).

 

Connect with Jordan:

• Instagram - @drjordannd

 

Other Episodes You Might Like:

• Previous Episode - Listener Menopause Exercise Question: Are You Exercising Too Much, Too Little, or Just Right?
• Next Episode - Extended Cardio and Low Protein Equal Short Term Weight Loss
• More Like This:
  • Protein for Menopause Hormone Support
  • Where Protein Recommendations for Women Come From?
  • Building Muscle During Menopause: A Protein and Exercise Review

 

Resources:

• Join the Flipping50 Membership for evidence-based workout programs.
• Short & Easy Exercise videos in this 5 Day Flip Challenge.
• Get the Flipping 50 Protein & Fiber supplements for women over 50 to support muscle health, enhance recovery, and meet daily nutritional needs.