Fueling your Health: The Power of Protein for Women

Many of our clients, especially women, often ask how to incorporate adequate protein into their diets. As we navigate the perimenopausal and menopausal stages of life, protein becomes even more crucial. Let’s dive into why it matters and how to make it work for you.

Why Protein Matters:

Muscle Maintenance: Protein is the building block for muscle tissue. As we age, preserving muscle becomes essential for overall health, strength, and mobility.

Bone Health: Protein supports bone density. It’s not just about calcium; protein plays a vital role in maintaining strong bones.

Hormonal Balance: Adequate protein intake supports hormonal health during perimenopause and menopause. It provides essential amino acids needed for hormone production and overall well-being.

Metabolism Boost: Protein-rich meals can rev up your metabolism, helping you manage weight and energy levels.

The Protein Prescription:

Quantity: Aim for a minimum of 0.5 to 0.8 grams of protein per pound of body weight. For a 150-pound woman, that translates to 75 to 120 grams of protein daily.

Spread It Out: Divide your protein intake across meals. Think—that’s like a protein-packed puzzle to solve throughout the day.

Some Protein-Rich Foods to Love:

  1. Greek Yogurt:
    • Amount: 1.5 cups
    • Protein: Approximately 30 grams
  2. Tempeh:
    • Amount: 1 cup
    • Protein: Approximately 30 grams
  3. Shrimp:
    • Amount: About 5 ounces (approximately 10 large shrimp)
    • Protein: Approximately 30 grams
  4. Cottage Cheese:
    • Amount: 1 cup
    • Protein: Approximately 30 grams
  5. Chicken Breast:
    • Amount: 4 ounces (about half a chicken breast)
    • Protein: Approximately 30 grams
  6. Grass-Fed Steak:
    • Amount: Approximately 5 ounces (slightly larger than a deck of cards)
    • Protein: Approximately 30 grams
  7. Eggs:
    • Amount: Two whole eggs (along with two sausage patties and a slice of multigrain toast with nut butter)
    • Protein: Approximately 30 grams
  8. Tuna:
    • Amount: Approximately 4 ounces
    • Protein: 33 grams
  9. Beef Eye of Round Steak:
    • Amount: Approximately 4 ounces
    • Protein: 29.9 grams
  10. Plant-Based Options:
    • Include legumes (such as lentils, chickpeas, and black beans), tofu, and quinoa in your diet for plant-based protein.

Time-Saving Tip: One of the biggest challenges is finding time to cook. Consider preparing and portioning protein-rich foods in advance. There’s lots of grocery store hacks that can make this even easier: frozen grilled chicken strips, protein wraps, pre-cooked shrimp, and protein powders, to name a few.

Remember, protein is vital for muscle growth at any age, but it becomes increasingly important as we get older—especially during perimenopause and menopause. Hormonal shifts can impact muscle mass and bone health. Start eating enough protein now, and you’ll be thanking yourself for years to come.

Scroll to Top