As women navigate the incredible transitions of perimenopause and post-menopause, managing weight and maintaining vitality can feel like an uphill struggle.
Hormone shifts, particularly the decline in oestrogen, can impact metabolism, muscle mass, and bone density, often leading to unwelcome changes in body composition.
But with a bit of knowledge, info this doesn’t have to be a given!
In today’s blog, I’m diving into the crucial role of protein and resistance training – a dynamic duo that’s absolutely essential for women over 50.
Why Protein is Your Peri/Post-Menopause Powerhouse
Forget the old guidelines; for women in midlife and beyond, protein needs generally increase. Research suggests aiming for around 1.0 – 1.2 grams of protein per kilogram of body weight per day (so, for a 70kg woman, that’s 70-84g daily).
Here’s why this is so important:
- Muscle Preservation: As oestrogen declines, we naturally start to lose muscle mass (a process called sarcopenia). Muscle is metabolically active, meaning it burns more calories at rest than fat. Maintaining or even building muscle helps keep your metabolism ticking over, making weight management significantly easier. Protein provides the building blocks for this vital muscle tissue.
- Satiety & Cravings: Protein is incredibly satiating, helping you feel fuller for longer. This can significantly reduce those pesky cravings and prevent overeating, making it a key ally in managing your weight without feeling deprived.
- Bone Health: Alongside muscle loss, bone density can also decrease during menopause, increasing the risk of osteoporosis. Protein, in conjunction with weight-bearing exercise (that’s where resistance training comes in!), is crucial for supporting strong, healthy bones.
- Blood Sugar Stability: Protein helps to stabilise blood sugar levels, preventing the spikes and crashes that can lead to energy slumps and increased hunger.
The Unstoppable Force: Resistance Training
Pairing your increased protein intake with resistance training is where the magic truly happens for women over 50. This isn’t about becoming a bodybuilder; it’s about building a stronger, more resilient you!
- Improves Metabolism & Sugar Sensitivity: As mentioned, resistance training builds muscle, which in turn boosts your resting metabolism. This means you burn more calories even when you’re not exercising, making fat loss more efficient.
- Strengthens Bones & Reduces Osteoporosis Risk: Resistance training places healthy stress on your bones, stimulating them to become denser and stronger. This is a powerful defence against osteoporosis and can significantly reduce your risk of fractures.
- Improves Strength & Functional Independence: Everyday tasks become easier when you’re stronger! From daily tasks, work and family commitments resistance training enhances your ability to live life to the fullest and increases your energy levels.
- Better Balance & Reduced Risk of injury: Stronger muscles and improved core stability lead to better balance, reducing your risk of joint injury.
- Enhances Mood & Mental Well-being: Exercise, especially resistance training, is a fantastic mood booster, reducing stress and improving self-confidence.
Fuelling Up: Protein for Vegans & Vegetarians
Worried about getting enough protein on a plant-based diet? Don’t be! With a bit of planning, vegans and vegetarians can easily meet their protein needs and reap all the benefits. The key is variety and smart combinations.
Top Plant-Based Protein Sources:
- Legumes: Lentils, chickpeas, black beans, kidney beans, cannellini beans – these are powerhouses! (e.g., a cup of cooked lentils provides around 18g of protein).
- Soy Products: Tofu, tempeh (fermented soybean product), edamame. These are ‘complete proteins’, containing all essential amino acids.
- Quinoa: Often referred to as a grain, this seed is also a complete protein.
- Nuts & Seeds: Almonds, walnuts, pistachios, chia seeds, hemp seeds, flaxseeds, pumpkin seeds. Great for snacking or adding to meals.
- Whole Grains: Oats, wholemeal bread, brown rice, spelt, teff all contribute to your protein intake.
- Nutritional Yeast: A cheesy-flavoured flaky product that’s a complete protein and a good source of B vitamins.
- Certain Vegetables: Even some vegetables offer a decent protein boost, such as broccoli and spinach.
Smart Strategies for Optimal Intake:
- Combine Proteins: Many plant proteins are “incomplete,” meaning they don’t contain all nine essential amino acids on their own. However, by combining different plant sources throughout the day, you create “complete proteins.” Think rice and beans, hummus and wholemeal pitta, or nut butter on wholemeal toast.
- Include Protein at Every Meal: Aim for a protein source with breakfast, lunch, dinner, and even snacks. This helps with satiety and consistent muscle repair.
- Soak & Sprout: Soaking and sprouting legumes (like chickpeas or lentils) before cooking can improve their digestibility and nutrient absorption.
- Pair with Vitamin C: Vitamin C helps your body absorb iron from plant-based foods, which is often found alongside protein. Think bell peppers with your lentil soup, or berries with your oat porridge.
- Consider Plant-Based Protein Powders: For a quick and convenient boost, a plant-based protein powder (pea, rice, hemp, soy) can be a great addition to smoothies, porridges, or shakes.
Ready to Feel Stronger, Fitter, and More Confident?
Embracing the powerful combination of adequate protein and consistent resistance training is a game-changer for women navigating perimenopause and post-menopause. It’s not just about weight management; it’s about building a body that supports your vibrant life now and for years to come.
Looking for guidance on how to integrate resistance training safely and effectively into your routine, especially if you’re over 50? Jayne Wetton Fitness offers fantastic online fitness classes tailored for women over 50, focusing on strength, movement, and overall well-being. Whether you’re a beginner or looking to rekindle your fitness journey, we’re here to support you.
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