All about Protein and Why You Likely Need More

AJ Shek
Jul 3
3 min read

Updated: Jul 6

Lately, it may feel as though everyone is talking about protein, from your trainer, to your doctor, and certainly your social media feeds. However, is this just a fad or is there evidence behind why we should consider incorporating more protein into our daily meals?

During perimenopause and menopause, our bodies are undergoing hormonal shifts that affects muscle mass, metabolism, bone density, and even mood. This is why protein is more important to understand and incorporate into our diet now than ever before.

As estrogen declines, women begin to lose muscle mass at a faster rate (a phenomenon called sarcopenia), along with a slow-but-steady decline in bone density. This makes it harder to stay strong, energized, and maintain a healthy weight, even if your habits haven’t changed.

What exactly is Protein?

Protein is one of the three macronutrients (alongside carbohydrates and fats) that your body needs in fairly large amounts. In simple terms, protein is made up of amino acids, which are like tiny building blocks your body uses to build and repair tissue, such as muscles, skin, hair, and even hormones and enzymes.

Good protein sources:

are not just for bodybuilders
will not make you bulky
are not a “fad” food
are not a weight loss miracle food, but it can help with satiety and stabiliz metabolism.

Why Women in Midlife Need More Protein

As estrogen begins to decline in perimenopause, you might notice:

More difficulty maintaining muscle tone
Slower metabolism
Increased cravings or energy crashes
Bone density decline

How protein helps:

Maintains muscle mass and metabolism
Supports bone health (especially with resistance training)
Balances blood sugar → fewer crashes, fewer cravings
Improves satiety → feel fuller, longer
Supports skin, hair, and mood

There is a lot of information on the internet advising recommended amounts of protein per meal. If you are an active woman; aim for roughly 25–30g of protein per meal each day.

Good Sources of Protein

Whether you're plant-based, flexitarian, or omnivore, there are plenty of delicious protein sources that support hormone health:

Animal-Based Options

Eggs
Greek yogurt
Fish (especially omega-3 rich: salmon, sardines)
Poultry (chicken, turkey)
Cottage cheese
Whey protein

Plant-Based Options

Lentils, chickpeas, and black beans
Tofu and tempeh
Edamame
Quinoa and buckwheat
Hemp hearts, chia, flax
Pea, soy, or rice protein powders

Potential Risks of Excessive Protein

Most healthy people, especially women in midlife, are not consuming too much protein, they’re more likely to be getting too little. However, potential downsides of overconsumption of protein can result in the following:

Strain on kidneys, increased levels of uric acid if over-consuming purine rich foods (red meat, organ meats, shellfish)
Excess calories if relying on protein powders and bars
Increased triglycerides and potential liver impact if over-consuming protein sources high in saturated fats
Displacing other important nutrients (like fiber, healthy fats, and antioxidants)
Constipation or digestive issues if hydration and fiber are low

How to Combat the Downsides

Hydrate well: Protein metabolism creates waste—water helps flush it.
Eat Vegetables and Fruit: Fiber keeps digestion smooth and supports gut health.
Focus on variety: Rotate protein sources—plant and animal—to get a broad nutrient spectrum.
Be careful with supplementation (powders, drinks): Supplement consciously and don’t rely solely on them for your protein intake.