Reviewed by Dr Jean-François Lesgards, Chief Science Officer, Protelicious, and Laurie Mitchell, RDN, Consultant Dietitian Nutritionist, Protelicious.
During your forties and fifties, changes in body composition, appetite and energy can become more noticeable. Menopause is not the only reason: aging, activity, sleep, diet and other health factors also play a role. One area worth paying attention to is muscle.
Protein supplies the amino acids your body needs to maintain and repair muscle and other tissues. This guide explains how protein fits into healthy aging, how much you might need, how to spread it across the day, and when a high-quality protein powder may be useful.
Why protein matters in midlife
Muscle, strength and aging
Muscle mass and strength tend to decline with age, and hormonal changes during the menopause transition may contribute to changes in muscle and body composition. These changes vary from woman to woman. Maintaining your muscle helps support everyday activities, from carrying groceries and climbing stairs to getting up from a chair and maintaining balance.
Two important ways to support muscle health are regular resistance training and adequate protein. Protein provides the building blocks; resistance exercise gives the body a reason to maintain muscle. Muscle is worth protecting for more than strength: it supports your joints, your posture and your balance, and it keeps you doing the things you enjoy for longer. That is what "stronger for longer" means to us.
US physical activity guidelines recommend muscle-strengthening activity on at least two days a week. This includes weights, resistance bands and body-weight exercises like push-ups, squats and yoga. Start at a manageable level and build gradually, and remember that walking, adequate sleep and rest between strength sessions support overall health and training.
Muscle and blood sugar
Skeletal muscle is a major site of glucose uptake and storage as glycogen. Maintaining muscle and staying physically active can support metabolic health, including the body's ability to manage blood glucose. However, blood sugar is also influenced by factors such as body fat, genetics, sleep, diet, medications and overall activity, so protein alone cannot guarantee better glucose control.
Body composition, appetite and weight
During the menopause transition, some women experience a shift toward storing more fat around the abdomen. Lifestyle also affects changes in body weight and composition. Muscle loss alongside an increase in fat can change body composition even when the number on the scale changes little. Eating enough protein and doing resistance training can help support muscle during this life stage. Protein-rich foods may also be more filling and satisfying.
Digestive comfort
Bloating or other digestive symptoms can have many causes. With protein powders, possible factors include lactose, serving size, sweeteners, gums or other added ingredients. Powders differ in their protein source and formulation, so check the label and consider how you tolerate the product rather than assuming all protein powders will affect you the same way.
Protein and other aspects of healthy aging
Skin and connective tissue
Skin changes with age, and the decline in estrogen around menopause is associated with changes in skin collagen and elasticity. The body uses amino acids from dietary protein to make proteins such as collagen and keratin. However, eating extra protein has not been shown to reverse menopause-related skin changes in people who already get enough high-quality protein.
Bone health
Bone loss accelerates around the menopause transition, increasing the risk of osteoporosis. Adequate protein, calcium and vitamin D, together with regular weight-bearing and resistance exercise, support bone health. Protein is one part of this picture, not a substitute for the other measures. Be sure to ask your healthcare professional whether a bone-density scan is appropriate for you based on your age and risk factors.
Hair and GLP-1 medications
Hair is made largely of keratin, a protein, and inadequate protein intake can contribute to hair changes. Hair shedding can also occur with rapid weight loss and may be reported by people taking GLP-1 medications. The cause is not always clear, and protein supplementation has not been shown to prevent all medication- or weight-loss-associated hair shedding. If hair loss persists, a clinician can assess other possible causes, including low iron or thyroid problems.
Mood and early research on specific proteins
Tryptophan is an essential amino acid from dietary protein used by the body to make serotonin. Small studies have examined alpha-lactalbumin, a whey protein fraction relatively rich in tryptophan, and a tryptophan-rich egg protein. In preliminary findings, some people reported changes in stress-related mood measures or emotional processing in particular groups. More research is needed in this area.
How much protein do women need during menopause?
The US Recommended Dietary Allowance (RDA) for healthy adults is 0.8 grams of protein per kilogram of body weight per day (or 0.36 grams per pound). This is designed to prevent deficiency and cover the basic requirements of about 98% of healthy individuals, rather than acting as an optimal target for peak fitness or muscle building.
Some expert groups recommend higher intakes for older adults. The PROT-AGE group and the European Society for Clinical Nutrition and Metabolism (ESPEN) have suggested about 1.0–1.2 g/kg/day for healthy adults over 65, with higher needs possible for people who are active, taking weight-loss medications, ill or recovering from illness.
The Dietary Guidelines for Americans, 2025–2030 set a protein goal of 1.2–1.6 g/kg/day, adjusted to calorie needs. This is a higher dietary goal, not a menopause-specific requirement.
Your needs depend on age, activity, overall food intake, body composition and health. If you have kidney disease or another condition that affects protein needs, ask your healthcare professional for individualized advice.
The table shows both ranges.
Daily protein targets by body weight
| Body weight | Older-adult experts (1.0–1.2 g/kg) | US Dietary Guidelines 2025–2030 (1.2–1.6 g/kg) | Per meal (about 0.4 g/kg) |
|---|---|---|---|
| 130 lb (59 kg) | 59–71 g | 71–94 g | about 24 g |
| 150 lb (68 kg) | 68–82 g | 82–109 g | about 27 g |
| 170 lb (77 kg) | 77–92 g | 92–123 g | about 31 g |
| 190 lb (86 kg) | 86–103 g | 103–138 g | about 34 g |
| 210 lb (95 kg) | 95–114 g | 114–152 g | about 38 g |
The per-meal column uses about 0.4 g per kilogram per meal. That is the estimated point at which muscle protein synthesis leveled off in a pooled analysis of studies in healthy older men. No menopause-specific figure has been set.
For a number based on your own weight and activity, use our protein calculator.
What many women actually eat
Protein intake can be low for some older adults. One US survey analysis found that a substantial proportion of adults over 70 consumed less than the RDA on the day assessed; the exact percentage depends on the population and analysis. Breakfast can be a convenient opportunity to add protein: for example, toast, coffee and fruit alone may provide less than 10 grams of protein.
When should you eat protein?
Meeting your overall daily target matters most. Spreading protein across meals can make that target easier to reach and avoids leaving most of it until dinner. Research in older adults has often used approximately 25–30 grams of high-quality protein per meal as a practical guide, noting that individual needs vary.
A flexible daily pattern to try: include a high-quality protein source at all meals. Use a protein smoothie when it helps you meet your target, not because you must drink one every day.
- Breakfast: include eggs, yogurt or a protein smoothie with fruit.
- Lunch and dinner: include chicken, fish, bean-based soups or lean beef alongside other nutrient-dense foods such as vegetables and whole grains or legumes.
- Snack, if needed: a protein-rich snack such as hard-boiled eggs, sardines, a handful of nuts, peanut butter or a protein smoothie can help fill a gap.
Food first: practical protein sources
Aim to get most of your protein from a varied diet. Our guide to how much protein you should eat each day covers the basics. The amounts below are approximate and vary by brand, preparation and product type (values from USDA FoodData Central):
| Food | Serving | Protein |
|---|---|---|
| Greek yogurt, plain | ¾ cup (170 g) | 15–17 g |
| Eggs | 2 large | 12 g |
| Cottage cheese | ½ cup | about 12 g |
| Chicken breast, cooked | 3 oz (85 g) | 26 g |
| Salmon, cooked | 3 oz (85 g) | about 19 g |
| Lentils, cooked | 1 cup | 18 g |
| Firm tofu | ½ cup | 10–20 g |
| Protelicious whey protein concentrate | 1 serving | up to 20 g |
Complete protein, plant protein and collagen
A complete protein from food provides all nine essential amino acids in significant amounts, the ones the body cannot make on its own. Eggs, dairy, fish and meat are complete proteins. Soy is also a complete plant protein. While other plant foods vary in their amino-acid profiles, a varied plant-based diet can also provide all essential amino acids over the course of the day.
Collagen contains almost no tryptophan, so it is not a complete protein, and it is relatively low in leucine, an amino acid involved in stimulating muscle protein synthesis. It can be included alongside other protein sources if desired.
Whey is a complete protein and naturally contains leucine and the other essential amino acids.
Build a balanced plate
Protein is one component of a healthy diet. Also aim to include:
- Fiber-rich foods: vegetables, fruit, beans and legumes, and whole grains such as brown rice, oatmeal, quinoa, whole-grain pasta and whole-wheat bread, to support digestive and overall health.
- Healthy fats: olive oil, avocado oil, flaxseed oil, nuts and seeds can help improve blood cholesterol levels, support brain function and help absorb the fat-soluble vitamins A, D, E and K.
- Calcium and vitamin D: these support bone health alongside adequate protein and weight-bearing exercise. They are found in dairy products, fortified plant milks, dark leafy greens, fatty fish and egg yolks.
- Fluids: drink regularly, especially during and after exercise. Needs vary with activity, climate and health.
When can protein powder help?
A protein powder can be convenient when food alone does not provide enough protein. Whey, soy, egg and some blended plant proteins can all contribute protein. Try adding a serving to oatmeal, yogurt or a smoothie, or mixing it into a drink.
If a protein powder has upset your stomach before, check:
- Protein type: whey concentrate, isolate and hydrolysate differ in how they are processed and in their composition. See our guide to the different types of whey.
- Lactose content: amounts vary between products. People with lactose intolerance may tolerate some products better than others.
- Other ingredients: some people are sensitive to particular sweeteners, gums or flavorings. A shorter ingredient list may make it easier to identify what you tolerate, but it does not guarantee better digestion.
Can you eat too much protein?
Protein needs and tolerances vary. Very high-protein eating can also displace fiber-rich foods and other important parts of the diet. If you have kidney disease or a condition that affects protein metabolism, ask your healthcare professional what intake is appropriate for you.
Where Protelicious fits
Protelicious whey protein concentrate offers a convenient source of complete protein for people who want help meeting their daily protein goals when food alone does not provide enough. Protein powders are a supplement to, not a replacement for, a varied diet that includes vegetables, fruit, fiber-rich carbohydrates, healthy fats, and adequate calcium and vitamin D.
Protelicious provides:
- Up to 20 g of protein per serving, from pasture-raised cows in France.
- Whey protein that supplies all nine essential amino acids, including leucine.
- Cold-filtration processing and less than 2 g of lactose per serving.
- A formulation with no more than three ingredients. The True Original formula contains only one ingredient: whey protein concentrate.
- Third-party testing of the whey protein concentrate for heavy metals.
- A delicious, creamy texture.
Two easy ways to add protein at breakfast:
- Protein coffee: one serving of True Chocolate or True Original whisked into your morning coffee with a splash of milk.
- Yogurt bowl: one serving of True Original stirred into Greek yogurt, topped with berries and a few nuts.
Prefer it as a dessert? Our Protein Ice Cream has up to 28 g of protein per pint.
You can read more about the research on our science page: lean mass, blood sugar, feeling fuller and the gut.
The short version
- Muscle mass and strength tend to decline with age, and the menopause transition may add to these changes.
- Resistance training and adequate protein are the two main ways to support muscle.
- Expert groups suggest about 1.0–1.2 g/kg/day for older adults, and the Dietary Guidelines for Americans, 2025–2030 set a goal of 1.2–1.6 g/kg/day.
- Meeting your daily total matters most. Spreading protein across meals, including breakfast, can make it easier to reach.
- Get most of your protein from a varied diet, and use a protein powder when food alone falls short.
- If a powder has upset your stomach before, check the protein type, the lactose content and the other ingredients.
Frequently asked questions
How much protein does a woman in menopause need?
There is no menopause-specific protein requirement. The RDA for healthy adults is 0.8 grams per kilogram of body weight a day. Expert groups suggest about 1.0 to 1.2 grams for healthy adults over 65, and the Dietary Guidelines for Americans, 2025–2030 set a goal of 1.2 to 1.6 grams. For a 150 lb (68 kg) woman, that is about 68 to 109 grams a day across the two ranges. Your needs depend on age, activity and health, and our protein calculator gives a figure for your own weight and activity.
Does protein help with menopause weight gain?
Protein alone will not prevent weight gain. Eating enough protein and doing resistance training can help support muscle as body composition changes, and protein-rich foods may be more filling and satisfying.
Is whey protein good for menopause?
Whey is a complete protein that naturally contains leucine and the other essential amino acids. It can be a convenient way to add protein when food alone does not provide enough, for example at breakfast.
What is the best protein powder for menopause?
No single powder suits everyone. Look for a complete protein, check the lactose content and the other ingredients, and choose one you tolerate and enjoy. A shorter ingredient list may make it easier to identify what you tolerate.
Is collagen enough protein for menopause?
Collagen contains almost no tryptophan, so it is not a complete protein, and it is relatively low in leucine, an amino acid involved in stimulating muscle protein synthesis. It can be included alongside other protein sources if desired.
When is the best time to take protein?
Meeting your daily total matters most. Spreading protein across meals can make that easier and avoids leaving most of it until dinner. Breakfast is often a convenient place to add protein.
Is plant protein enough during menopause?
It can be. Soy is a complete plant protein, and a varied plant-based diet can provide all essential amino acids over the course of the day.
Can you eat too much protein?
Protein needs and tolerances vary. Very high-protein eating can displace fiber-rich foods and other important parts of the diet. If you have kidney disease or a condition that affects protein metabolism, ask your healthcare professional what intake is appropriate for you.
Does protein help with bone loss after menopause?
Adequate protein, calcium and vitamin D, together with regular weight-bearing and resistance exercise, support bone health. Protein is one part of this picture, not a substitute for the other measures. Ask your healthcare professional whether a bone-density scan is appropriate for you.
Can protein help with hair thinning on a GLP-1?
Inadequate protein intake can contribute to hair changes, and hair shedding can occur with rapid weight loss, including in people taking GLP-1 medications. Protein supplementation has not been shown to prevent all medication- or weight-loss-associated hair shedding. If hair loss persists, a clinician can assess other possible causes, such as low iron or thyroid problems.
Do I need more protein if I do strength training?
Possibly. Expert groups note that people who are active may need more than the ranges for healthy older adults. Your needs depend on your age, activity, overall diet and health.
Sources
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- USDA FoodData Central, SR Legacy records, per 100 g scaled to the serving: Yogurt, Greek, nonfat, plain; Egg, whole, raw (50 g large); Cheese, cottage, lowfat, 2% milkfat (113 g); Chicken breast, meat only, roasted; Salmon, Atlantic, farmed, cooked, dry heat; Lentils, cooked, boiled (198 g); Tofu, raw, regular and firm, calcium sulfate (½ cup).
