The Power of Protein for Women:
- Katie Bateman
- Nov 20, 2024
- 7 min read
Updated: May 2
Why It’s a Game-Changer in Menopause and Perimenopause
If you’re a woman stepping into menopause or perimenopause, you’ve probably noticed your body doesn’t quite feel like it used to. Hot flashes, mood swings, and that sneaky weight gain might be stealing the spotlight—but there’s one nutrient that can help you take back control: protein! Too many women in midlife aren’t getting enough, and it’s time to change that.
Protein isn’t just for gym buffs or athletes—it’s a game-changer for women’s health, especially during hormonal shifts. Wondering how? Protein balances hormones, revs up your metabolism, preserves muscle, and keeps your skin glowing and youthful. It’s the unsung hero you didn’t know you needed! Let’s break down why protein for women over 40 is non-negotiable—and how to make it work for you effortlessly.
The benefits of protein and why it's your new nutrient BFF:
1. Protein Preserves Lean Muscle Mass (Which Declines After 40)
Aging comes with a sneaky side effect: muscle loss. Research shows we lose up to 8% of our muscle mass per decade after 30, and that pace picks up after 60. Why does this matter? Muscle doesn't just help you look toned—it’s the engine that drives your metabolism. Less muscle means a slower calorie burn, easier weight gain, and even a dip in strength that can make everyday tasks—like carrying groceries or climbing stairs—feel harder.
It's not uncommon for women around middle age to start noticing things like feeling weaker and clothing fitting tighter, despite no major diet changes. This is because muscle mass is quietly slipping away. The fix? Protein + strength training. Studies show that eating enough protein—combined with simple exercises like body weight exercises (Pilates is my fave) or lifting light weights—can preserve lean muscle mass, boost metabolism, and keep you feeling powerful.
2. Protein Balances Hormones & Curbs Sugar Cravings
Menopause throws your hormones into a rollercoaster ride. Estrogen levels plummet, triggering blood sugar swings, stubborn fat storage (hello, belly!), and those intense sugar cravings that hit at 3 p.m. Ever found yourself raiding the pantry for chocolate after a restless night? You’re not alone—but protein can help.
Here’s how: Protein stabilises blood sugar, giving you steady energy instead of peaks and crashes. That means fewer mood dips, less fatigue, and no more desperate sugar binges. Imagine swapping that afternoon slump for a calm, focused vibe—protein makes it possible.
How Estrogen Ties Into Protein Metabolism
Let’s get a little science-y (don’t worry, I’ll keep it simple!). Estrogen supports muscle protein synthesis, the process where your body uses protein to build and repair muscle. As estrogen fades in menopause, this process slows down, meaning your body isn’t as efficient at turning that chicken breast or protein shake into muscle. The result? Muscle loss accelerates unless you up your protein game.
But it’s not just muscles at stake—estrogen decline also tanks collagen production, leaving skin less plump, hair thinner, and joints achy. Protein steps in as a multitasker, fueling muscle repair and supporting skin elasticity, hair strength, and joint health. It’s like a natural anti-aging boost from the inside out.
After focusing on a having a protein rich breakfast every day i've noticed fewer cravings and more energy and bonus I feel full for way longer. Small change, big payoff!
3. Protein Boosts Skin, Hair, and Joint Health
Let’s talk about the glow-up factor. Collagen—the protein that keeps skin firm, hair shiny, and joints flexible—drops sharply in menopause. Without it, you might notice sagging skin, deeper wrinkles, or nagging joint pain that makes yoga or walks less fun. Collagen is so much more than your Glowing skin and healthy hair supplement, if you get the right one it can give you all those well known benefits but also contribute to your daily protein intake.
Protein, especially collagen rebuilds what menopause takes away, supporting skin elasticity, strengthening hair and nails, and easing joint stiffness. Think of it as your body’s repair crew, working overtime to keep you radiant and mobile.
My absolute favourite is Shaklee's collagen 9. Here's why:
Shaklee Collagen-9 isn’t just a collagen supplement—it’s a complete protein package optimised for collagen synthesis and beauty/joint health. Most competitors focus on collagen alone, delivering 5-20g of an incomplete protein. Shaklee’s inclusion of all nine EAAs, 10g of high-quality collagen, and synergistic nutrients like vitamin C and biotin in one product is rare. You’d need to stack multiple supplements (e.g., collagen + a protein powder + vitamin C) to match it, which costs more and complicates routines.
Unique Selling Point: No other single product I've found combines grass-fed collagen, all EAAs, and 100% DV of vitamin C and biotin at this dosage. Brands like Vital Proteins (great quality, incomplete protein) or Orgain (vegan options, lower collagen) fall short in one or more areas.
Practicality: It’s a one-stop solution—mix it into your Life shake, morning beverage -(Like my divine Ceremonial Cacao recipe) or My High protein Chocolate breakfast bowl and get everything you need for collagen production, unlike piecemeal approaches from competitors.
Science Alignment: Its design leverages what we know works (10g dose, hydrolysis, vitamin C) while fixing collagen’s inherent flaw (missing tryptophan).
A 2019 study found women who took collagen daily saw improved skin hydration and fewer wrinkles in just eight weeks. Pair that with dietary protein from eggs or fish, and you’ve got a recipe for vitality. My own experiment with adding one stick of Collagen 9 to my diet every day? I've been getting so many compliments on my glowing skin, I've built more lean muscle while dropping fat. (I've also been focusing on higher protein, adding leucine (another muscle building power house found in Life shake)
—I’m sold!
How Much Protein Do Women in Menopause Need?
So, how much protein are we talking? Experts recommend 1.2 to 2.0 grams per kg of body weight daily for active women over 40. For a 150-pound (68 kg) woman, that’s 82–136g per day, or about 25–30g per meal. If numbers make your head spin, picture this: a chicken breast (30g), two eggs (12g), or a scoop of protein powder (20–25g).
Sound like a lot? It can be—especially if you’re used to light breakfasts or veggie-heavy dinners. That’s where convenience comes in.
Easy Protein Solutions: Shaklee’s Collagen 9 & Soy Life Shake
Collagen 9: This isn’t your average collagen. With all 9 essential amino acids, plus biotin and hyaluronic acid, it’s a triple threat for glowing skin, stronger hair and nails, and joint support. Add it to your smoothie or water—done!
Soy Life Shake: A creamy, plant-based protein shake packing 20g of high-quality protein per serving. It’s perfect for hormone balance and busy mornings. Chocolate or vanilla? You can’t go wrong.
I love blending the shake with Collagen 9 and frozen berries for a treat that feels indulgent but keeps me full. It’s proof that protein can be delicious and doable.
FAQ: Protein and Menopause Answered
Can Protein Help with Menopause Weight Gain?
Yes, and it’s a game-changer! Protein boosts metabolism by preserving muscle (which burns more calories than fat), cuts cravings by stabilising blood sugar, and keeps you full longer. Studies show women eating higher protein diets have less fat mass and better weight control during menopause. Pair it with strength training, and you’ve got a winning combo to tackle that stubborn menopause belly. Swap a sugary snack for a Collagen 9-spiked Life Shake smoothie—your waistline will thank you!
Does Protein Timing Matter During the Day?
Absolutely! Your body can’t store protein, so spreading it out—like 25–30g per meal—maximises muscle protein synthesis. Eating protein after exercise (within 30–60 minutes) is gold for repair and growth, especially in menopause when muscle recovery slows. Start your day with a Soy Life Shake (20g protein), lunch with chicken, and dinner with fish. Snack on nuts or a Collagen 9 mix. Even distribution keeps energy up and muscles happy all day long.
Can Protein Help with Hot Flashes or Mood Swings?
Not directly, but it’s a sneaky helper! Protein stabilises blood sugar, which can ease mood swings and fatigue—common culprits that worsen menopause symptoms. Some research suggests soy protein (like in Soy Life Shake) contains phytoestrogens that might mimic oestrogen and mildly reduce hot flashes for some women. It’s not a cure-all, but a steady protein intake can keep you less cranky and more cool-headed when the heat kicks in.
Will Too Much Protein Hurt My Kidneys or Bones?
This myth’s been around forever, but for healthy women, nope! Studies debunk the idea that high protein (up to 2.0g/kg) damages kidneys or leaches calcium from bones—in fact, it supports bone density when paired with calcium and vitamin D. If you’ve got kidney issues, chat with your doctor, but for most, loading up on protein (like a Soy Life Shake at breakfast) is safe and smart. Balance is key—don’t skip veggies or hydration!
Can Vegetarians or Vegans Get Enough Protein in Menopause?
Totally! Plant-based proteins like tofu, lentils, quinoa, tempeh, and hemp seeds can hit your 1.2–2.0g/kg goal—just combine sources (e.g., rice and beans) for all essential amino acids. You might need slightly more (up to 2.4g/kg) since plant proteins absorb less efficiently. Soy Life Shake is a vegan lifesaver with 20g per serving. Get creative—your plate can be delicious and protein-packed!
How Do I Know If I’m Getting Enough Protein?
Listen to your body! Signs of low protein include muscle weakness, fatigue, brittle hair/nails, or slow recovery after exercise. Track your intake for a few days—use an app or eyeball portions (a palm-sized piece of chicken is ~30g). Aim for 90–120g daily (adjust for your weight), split across meals. Struggling? Add a Soy Life Shake or Collagen 9 to bridge the gap. If you feel strong, energised, and satisfied, you’re likely on track!
Ready to Power Up with Protein?
Your body’s begging for this nutrient in midlife! Start with the powerhouse combo of Collagen 9 and Soy Life Shake to feel stronger, glow brighter, and sail through menopause like a champ. You deserve to thrive—not just survive.
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