Let’s bust a myth right off the bat: protein isn’t just for bodybuilders or people slamming protein shakes in the gym. It’s for anyone who wants to stay strong, bounce back faster, and feel good in their body—especially during and after menopause.
If you’re a runner or strength-training athlete navigating hormonal changes, protein is your secret weapon. And if you're lifting heavier this week, your body needs even more of the raw materials that support muscle repair and growth. So let’s get into the how, the why, and the simple ways to make it work.
Why Protein Matters (Especially Now)
During menopause, a drop in estrogen can accelerate muscle loss (aka sarcopenia). It’s frustrating, but not inevitable—you can push back with strength training and adequate protein. Without enough protein, even the best strength program won’t deliver the results you’re after.
Protein also plays a role in:
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Muscle repair and recovery
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Appetite regulation
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Hormone production
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Immune function
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Bone health
It’s foundational. It keeps you doing the things you love with the energy and strength to keep progressing.
How Much Protein Do You Need?
Here’s the updated reality: Most active adults need around 0.8–1.0 grams of protein per pound of bodyweight per day. That’s a big jump from outdated recommendations, but it’s what the research (and lived experience) supports—especially for those of us lifting, running, and rebuilding muscle through hormonal change.
So if you weigh 140 pounds, you’re looking at 112–140 grams daily. But don’t stress about perfection. The goal is progress, not protein math anxiety.
Try this instead:
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Build meals around a solid 25–35 grams of protein
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Include a protein-rich snack between meals
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Refuel within an hour after training
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Pay attention to how you feel when you’re consistently eating more protein—energy, recovery, strength gains, satiety
Fueling Around Workouts: Running + Strength
Before Strength Workouts
Give your body something to work with:
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60–90 minutes before: protein + carbs (toast + eggs, yogurt + fruit, rice cakes + nut butter)
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Training super early? Even a quick protein shake or half a banana with peanut butter is a win
After Strength Workouts
Menopausal athletes benefit from 25–30g of protein post-lift, along with some carbs to restore glycogen. This is prime muscle-repair time, so don’t miss it.
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Ideas: protein smoothie with fruit and oats, grilled chicken and sweet potato, tempeh and quinoa bowl
Before Runs
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Easy runs: small snack with mostly carbs (banana, dates, graham crackers)
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Long or hard runs: add a bit of fat or protein (nut butter, protein oats, energy bar)
After Runs
For hard efforts or long miles, aim for:
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15–25g protein + 40–60g carbs within 30–60 minutes
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Chocolate milk, eggs and toast, smoothie with protein powder and fruit
Adjusting for Higher Volume
If you’re upping your mileage, lifting heavier, or adding more intensity, don’t let your nutrition stay stuck.
Here’s how to adjust:
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Add an extra snack or small meal with 15–25g protein
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Watch your hunger cues—they’ll usually tell you when it’s time to increase
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Track your intake for a few days to spot gaps
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Use that post-workout window—it’s not hype, it’s biology
Easy Ways to Boost Daily Protein
You don’t need to live off chicken breast and protein bars. Here are simple, real-food ways to make it easier:
Breakfast
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Protein oats (add protein powder, egg whites, or Greek yogurt)
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Cottage cheese + berries + nuts
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Protein pancakes (blend oats, cottage cheese, eggs)
Snacks
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Hard-boiled eggs
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Greek yogurt or skyr
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Edamame
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Jerky
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Protein bar (aim for 15g+ protein and not a ton of added sugar)
Lunch + Dinner
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Top salads with grilled meat, tofu, or beans
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Stir hemp seeds into grain bowls
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Use lentils or chickpeas as a base for wraps, tacos, or soups
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Batch-cook high-protein meals so it’s grab-and-go
On the Go
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Keep shelf-stable protein shakes in your car, gym bag, or work fridge
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Snack packs with almonds, edamame, and dried fruit
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Prep protein-rich muffins or mini egg bites on the weekend
This Isn’t About Perfection—It’s About Power
You don’t need to obsess or overhaul your diet overnight. But you do need to start paying attention to protein if you're an active Masters or menopausal athlete. Your body is already working hard to adapt. Protein makes that adaptation easier, more efficient, and more powerful.
This is about fueling your next chapter with strength, clarity, and support.