As estrogen levels dip, things change beneath the surface in ways we don’t always see straight away.. Muscle mass starts to decline more quickly, bones lose some of their protective strength, and our metabolism quietly slows down. That’s why protein suddenly becomes a much bigger deal than it might have been in your thirties or forties.
Why Protein Matters More Now
Think of protein as your body’s repair kit. Every day, your muscles, bones, skin and even your hormones rely on it to rebuild and balance. During menopause, when estrogen is no longer doing quite as much protective work, protein steps into the spotlight. Without enough, lean muscle starts to fade faster... and that doesn’t just mean weaker arms at the gym. Muscle is what keeps us steady on the stairs, stops us feeling wobbly when we carry shopping, and even helps us burn calories at rest. No wonder women often say weight feels harder to manage in midlife.
Here’s why protein is extra important during menopause:
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Supports muscle maintenance and strength, which naturally decline faster after estrogen drops
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Protects bone density by providing the building blocks for collagen inside bone tissue
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Helps stabilise blood sugar, reducing energy crashes and mood swings
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Keeps you fuller for longer, cutting down on sugar cravings and snacking
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Boosts metabolism by preserving lean tissue, making it easier to manage weight
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Enhances the benefits of exercise (especially strength training) by giving muscles what they need to repair and grow
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Supports skin, hair and nail health, which can all feel the effects of hormonal change
A study from the University of Sydney found that women who prioritised protein during perimenopause were less likely to gain weight and more likely to maintain lean tissue. It’s what scientists call the “protein leverage effect”: if your body isn’t getting enough, it drives hunger, pushing you to eat more carbs and fat in the search for balance. In real life? That means the 3pm sugar cravings might not be about willpower at all (they might simply be your body asking for protein!)
How to Get More Protein — Vegan and Non-Vegan
Getting enough protein doesn’t have to be complicated, and it certainly doesn’t mean eating chicken breast at every meal. There are plenty of options, no matter your diet. For non-vegans, think Greek yoghurt, cottage cheese, eggs, fish, lean meats and even collagen-rich bone broth. For vegans, lentils, chickpeas, beans, quinoa, edamame, tofu, tempeh, nuts and seeds are brilliant staples. Even a slice of wholegrain bread with nut butter can nudge your protein higher.
And here’s the easiest way of all: a good quality vegan protein powder. It takes the stress out of counting grams and makes it simple to get a decent hit of protein in one go! Especially handy on busy mornings or after a workout. But not all powders are equal. Many cheaper ones are bulked out with starches, which don’t do much for your muscles or blood sugar. That’s why it’s important to choose one that’s clean and nutrient-dense, like snap pea protein, which carries extra fibre, vitamins and phytonutrients alongside the protein itself. This one available here contains snap pea powder, fibre and superfoods in one!
The Bigger Picture
Protein won’t solve every symptom of menopause, but it can make the whole transition feel steadier. More energy. Better balance. Stronger bones and muscles. Fewer crashes and cravings. Every nutrient counts during this chapter of life, and protein is one of those quiet heroes that keeps you feeling more like yourself. If you take one thing away, let it be this: eating enough protein isn’t indulgence, it’s self-care. And self-care is exactly what you deserve right now.
Your Feminavit Team xx
