As perimenopausal women navigate through the hormonal changes and physical challenges that accompany this transitional phase, prioritizing nutrition becomes crucial. Adequate protein intake plays a vital role in supporting overall health and optimizing exercise performance. In this article, we will explore the best time to consume protein in relation to workouts, recommended protein intake for active perimenopausal women, and provide a list of healthy, protein-rich foods to include in their diet.
Timing is Key: Protein and Workout Performance: Timing protein consumption around workouts is essential for active perimenopausal women. Consuming protein prior to exercise helps maintain stable blood sugar levels, enhances performance, and supports muscle recovery and growth. By fueling the body with protein-rich foods before a workout, women can maximize their energy levels, minimize the risk of dizziness or lightheadedness, and optimize their exercise performance.
"I found this a really tricky one with my morning workouts- whether it was a 6:00am bike ride, long run, or F45 weight class, I was not hungry and really didn't feel like eating- BUT working with my nutritionist, seeing what my CGM tells me is happening with my glucose levels if I don't eat, and recording how I feel- I have realized that having a coffee and a slice of toast with almond better is what I need! Then post workout ensuring I add additional protein, carbs and fats."
Recommended Protein Intake for Active Perimenopausal Women: During perimenopause, protein requirements may increase due to factors like muscle loss and bone health concerns. Aim to consume around 1 gram of protein per pound of body weight to support muscle maintenance, repair, and overall health. Adequate protein intake also aids in minimizing age-related muscle loss and mitigating the risk of osteoporosis, both of which are common concerns during this phase of life. If you are an inactive perimenopausal women who does not engage in regular physical activity or exercise, a slightly lower protein intake may be appropriate (0.8g of protein per pound of body weight). While not as high as the intake for active women, this level still provides sufficient protein to support basic bodily functions and prevent muscle loss associated with aging.
"My goal is to intake around 165g per day, and trust me it is very hard to get close to this. I need to supplement with protein powder for a meal or snack and also add BCAAs to my water to help try and reach that goal. My personal goals at each of my 3 meals is 40-50g; and snacks 15-30g."
It's important to note that these recommendations are general guidelines and individual protein needs can vary based on factors such as age, body composition, overall health, and specific fitness goals. Consulting with a healthcare professional or registered dietitian can provide personalized advice and help determine the most appropriate protein intake for an individual based on their unique circumstances.
Protein Powerhouse Foods: To ensure sufficient protein intake, perimenopausal women should include a variety of protein-rich foods in their diet. Here are some examples:
a. Lean meats: Chicken, turkey, lean cuts of beef, and pork loin.
b. Fish: Salmon, tuna, trout, and sardines, which provide omega-3 fatty acids for heart and brain health.
c. Eggs: A complete protein source, packed with essential amino acids.
d. Dairy products: Greek yogurt, cottage cheese, and milk are excellent sources of protein and calcium.
e. Legumes: Lentils, chickpeas, black beans, and edamame offer plant-based protein, fiber, and other essential nutrients.
f. Tofu and tempeh: Plant-based protein sources that also provide phytoestrogens, which may help alleviate some perimenopausal symptoms.
g. Quinoa and whole grains: These grains offer a combination of protein, fiber, and other important nutrients.
h. Nuts and seeds: Almonds, walnuts, chia seeds, and hemp seeds are protein-packed and provide healthy fats.
For active perimenopausal women, protein intake plays a vital role in supporting exercise performance, muscle maintenance, and overall health. Consuming protein before workouts helps stabilize blood sugar levels, optimize energy levels, and support muscle recovery. Aim for around 1 gram of protein per pound of body weight and incorporate a variety of protein-rich foods into your diet. Remember, consult with a healthcare professional or registered dietitian to determine the best protein intake and dietary approach based on your unique needs and goals.
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