Protein & Perimenopause: Why It Matters More Than Ever

May 1

Okay, let’s get into it—protein. You’ve probably heard it’s important, but if you’re a woman in your late 30s, 40s, or 50s, it’s more than important… it’s essential. Like, non-negotiable essential. Especially during perimenopause and beyond.

This is the phase where our hormones are shifting, muscle mass is sneaking away (rude), and suddenly our go-to meals aren’t cutting it anymore. Our bodies are changing, and so should our approach to nutrition—starting with protein.

So let’s break it down. Why is protein such a big deal during perimenopause? What’s the deal with amino acids? And how can we get more protein in without choking down another dry chicken breast? (Because, no thank you.)

First, What Is Protein, Really?

Protein is made up of amino acids—think of them as the building blocks of your body. There are 20 amino acids, and 9 of them are essential, meaning your body can’t make them—you have to get them from food. These little guys are responsible for repairing tissue, building muscle, supporting enzymes and hormones, and even fueling your brain.

And yes, your brain needs protein too. Those moments of brain fog, forgetfulness, or low mood during perimenopause? They’re real—and they’re often tied to poor protein intake and imbalanced blood sugar.

Why You Need More Protein Now Than Ever

As we head into our 40s and beyond, we naturally start to lose muscle mass (hello, sarcopenia). This isn’t just about strength or looking toned—it’s about metabolism, blood sugar balance, bone health, energy, and cognitive function.

And thanks to hormonal changes (looking at you, estrogen and progesterone), your body needs even more support to:

Maintain lean muscle mass
Keep metabolism humming
Regulate mood and memory
Manage blood sugar and cravings
Support healthy skin, hair, and nails
Keep your liver detox pathways working efficiently

Protein helps with all of that.

Let’s Talk Muscles (And Why You Should Care)

Muscles aren’t just for athletes or gym rats. They are your metabolic engines. The more muscle you have, the more calories you burn at rest, the better your blood sugar stays balanced, and the stronger you feel—physically and mentally.

But here’s the kicker: you can’t build or maintain muscle without protein. And to really make it work, you’ve got to pair it with resistance training—whether that’s lifting weights, using resistance bands, or even bodyweight workouts like squats, lunges, and push-ups.

But What About Your Brain?

Protein supports neurotransmitters—aka the chemical messengers in your brain that impact your mood, focus, and energy. Amino acids like tryptophan (hello, turkey nap!) are precursors to serotonin, your “feel-good” brain chemical.

Feeling anxious, foggy, low, or just off? Upping your protein can help stabilize your mood and sharpen your focus—without needing that third coffee.

Complete vs. Incomplete Protein (What’s the Difference?)

Here’s a quick and easy breakdown:

Complete proteins = contain all 9 essential amino acids
Examples: animal proteins like chicken, fish, eggs, turkey, Greek yogurt, whey protein. Some plant sources like quinoa and soy are also complete.
Incomplete proteins = missing one or more of the essential amino acids
Examples: beans, lentils, nuts, seeds, grains. (Still amazing, just need to pair them smartly.)

Pro tip: You can combine incomplete proteins throughout the day to get the full amino acid profile (think rice + beans or hummus + whole grain pita).

So… How Much Protein Do You Need?

Here’s the thing: everyone is different. Your protein needs depend on your age, weight, activity level, and goals. A good ballpark for many women in perimenopause is 1.0 to 1.2 grams of protein per kilogram of body weight—but honestly, many of my clients do even better aiming for 30 grams of protein per meal, especially at breakfast.

But again—this is personal. That’s why working with a nutritionist (hi 👋) can help you figure out exactly what you need, how to space it out, and what to pair it with (like fiber, healthy fats, and carbs) to feel your absolute best.

Tips, Tricks & Hacks for Getting More Protein In

Let’s make this easy and realistic, because nobody needs more stress:

Front-load your day: Aim for 25–30g of protein at breakfast to kick off your metabolism and keep cravings in check.
Use protein powders: A quality protein powder (whey, pea, or a clean blend) in a smoothie or oatmeal can make a big difference.
Snack smart: Greek yogurt, cottage cheese, hard-boiled eggs, jerky, edamame, or roasted chickpeas.
Batch prep: Cook extra chicken, turkey meatballs, or baked tofu ahead of time to have easy protein on hand.
Upgrade your carbs: Instead of plain toast or pasta, add eggs, tempeh, or beans to the mix.
Add seeds and nuts: Hemp hearts, chia seeds, and almonds can bump up protein in salads, smoothies, and bowls.
Don’t forget legumes: Lentils, black beans, chickpeas—affordable, filling, and packed with fiber too.

Bottom Line: Protein Is Your Power Tool in Perimenopause

Seriously, if there’s one macronutrient to start prioritizing as you navigate hormonal changes, it’s protein. It’s not just about body composition—it’s about how you feel, function, and age.

And remember: you’re not meant to figure this out alone. Your needs are unique, and it’s not just about hitting a number—it’s about timing, quality, pairing, and your lifestyle.

If you’re wondering how much protein you should be eating, or you’re ready to finally feel strong, sharp, and energized again, let’s chat. This is exactly what I help women navigate in my practice—and it’s a game-changer.

You deserve to feel good in your body. And protein? That’s where it starts.

Lindsay Alderman