Protein Power Through Perimenopause & Menopause
(Inspired by the work of Dr. Stacy Sims)
As women move through perimenopause and menopause, the body experiences profound hormonal changes that affect energy, recovery, and muscle health. Estrogen and progesterone—two hormones that help regulate metabolism, muscle repair, and mood—begin to fluctuate and eventually decline.
These shifts don’t mean slowing down – they simply mean adjusting how we fuel and train. As exercise physiologist and researcher Dr. Stacy Sims explains, “Women are not small men.” Our physiology changes, and so should our approach to nutrition and exercise.
Read Dr. Sims’ full article here.
Why Protein Matters More Than Ever
Protein becomes a key player during this transition. It helps:
- Preserve lean muscle mass
- Support metabolism and bone density
- Aid recovery and energy regulation
- Maintain healthy blood sugar and mood
Because muscle protein synthesis becomes less efficient with age and hormonal changes, most women need more protein—not less—to feel and function their best.
Aim for 100–120 grams of protein per day, ideally spaced evenly across meals and snacks. Read our blog How to Reach 100–120g of Protein a Day During Perimenopause and Menopause for more information and a printable protein pdf.
Perimenopause: Fuel for Fluctuating Hormones
During perimenopause, hormones can swing from high to low unexpectedly. You might feel strong and energetic one week and depleted the next. Supporting your body with structured nutrition can help smooth out these fluctuations.
Tips inspired by Dr. Sims:
- Eat protein and carbohydrates before exercise—avoid training fasted.
- Include 25–35 grams of protein per meal to stimulate muscle repair.
- Add 10–20 grams of protein in snacks between meals.
- Stay hydrated—water balance can shift with changing estrogen levels.
Postmenopause: Fueling for Maintenance and Longevity
Once the transition is complete and estrogen stabilizes at a lower baseline, metabolism and muscle maintenance depend heavily on daily movement and nutrient intake.
At this stage, appetite often decreases, which makes consistent protein intake even more important. Meals should still include roughly 30 grams of protein each, plus balanced carbohydrates, healthy fats, and plenty of colourful vegetables for fibre and micronutrients.
How to Meet Your Daily Protein Goals
Here are a few practical examples of how to reach 100–120 grams of protein daily:
- Breakfast: 2 eggs + ½ cup egg whites + Greek yogurt with chia seeds (≈ 30 g)
- Lunch: Grilled chicken breast or tofu with quinoa and greens (≈ 35 g)
- Snack: Protein smoothie with whey or plant-based powder (≈ 20 g)
- Dinner: Salmon, lentils, or tempeh with roasted vegetables (≈ 35 g)
Last thoughts
Supporting your body through perimenopause and menopause starts with understanding and responding to your physiology. Dr. Stacy Sims’ research highlights that women thrive when they tailor nutrition, training, and recovery to their changing hormone landscape—not when they ignore it.
At Longév Clinic, we help women navigate this phase with science-backed, individualized care—from nutrition to movement to recovery. Working with our team of compassionate professionals focused on your long-term health and longevity can be integral especially during the perimenopause and menopause stages. Book an appointment today. Not sure who to see? Give us a call and set up some exploratory phone calls with any of our practitioners.
Learn more about Dr. Sims’ work here.
