Here’s the truth a lot of runners and strength-training athletes don’t learn until they’re already exhausted, frustrated, or staring at a recovery timeline that makes no sense: protein becomes a non-negotiable as you move through peri- and post-menopause.
Not in the “drink a shake sometimes” way.
Not in the “I get enough, I think?” way.
In the “your physiology literally depends on it now” way.
Protein isn’t about chasing aesthetics. It’s about power, repair, recovery, and longevity. And if you’re lifting heavier, building volume, or navigating hormone shifts, it will make or break how your body feels in training.
Let’s dig into the why, the how, and how to actually hit the numbers without turning your meals into a science fair project.
Why Protein Matters (Especially During Menopause)
Estrogen does a lot behind the scenes. When it begins to fluctuate or decline, you see changes in:
Muscle retention
Recovery speed
Strength output
Bone density
Energy levels
Body composition
This isn’t a “you’re getting older” thing.
This is a “your internal chemistry shifted and now your tissues need more support” thing.
Protein delivers that support. Without enough of it, even the smartest training plan feels harder than it should, muscles recover slower, and fatigue lingers longer.
Protein becomes the material your body uses to:
Repair muscle after workouts
Build lean mass
Support bone health
Stabilize appetite
Regulate hormones
Strengthen the immune system
You cannot out-train low protein. But when you get it right? Everything—your pace, your power, your recovery—clicks together faster.
How Much Protein You Actually Need
Forget the old 50–60g guidelines. They weren’t made for athletes, and they definitely weren’t created with menopausal physiology in mind.
A better target: 0.8–1.0 grams of protein per pound of bodyweight daily.
Yes, it feels like a lot at first.
No, you don’t need to hit it perfectly every day.
Focus on consistency, not perfection.
Try anchoring meals like this:
25–35g protein at breakfast
25–35g at lunch
25–35g at dinner
10–20g snacks in between as needed
If you’re hitting 90–120g consistently, you will feel the difference in your strength, hunger cues, and recovery almost immediately.
Fueling Protein Around Strength + Running
Before Strength Workouts
Your body needs fuel to perform and protein to prime the system.
Easy structure:
60–90 minutes before: carbs + protein
Examples:
Toast + eggs
Yogurt + fruit
Rice cake + nut butter
Early-morning lifter? Even half a protein shake counts.
After Strength Workouts
This is prime muscle-building time. Don’t miss it.
Aim for:
25–30g protein + carbs within 60 minutes
Smoothies, chicken and rice, tempeh + quinoa, or Greek yogurt with oats work well.
Before Runs
Easy runs: carbs first, always.
Hard or long runs: add a touch of protein or fat to stabilize energy.
After Runs
For long or intense sessions:
15–25g protein + 40–60g carbs
This replenishes glycogen and repairs muscle.
When Your Volume or Intensity Increases
More stress on the body = more protein required.
Add 1–2 protein-rich snacks.
Increase your post-workout protein.
Watch hunger as data—not a moral test.
Protein requirements rise with training load, not age alone.
Simple, Real-Life Ways to Boost Protein
Breakfast Options
Protein oats
Cottage cheese bowls
Egg scrambles
Protein pancakes
Greek yogurt + granola
Snacks
Jerky
Skyr
Edamame
Protein bars
Hard-boiled eggs
Lunch + Dinner
Add chicken, tofu, tempeh, or beans
Top bowls with hemp seeds
Add lentils into soups or tacos
Batch-cook a protein source for easy meals
On the Go
Shelf-stable shakes
Protein muffins
Turkey sticks
Snack packs with edamame + nuts
Why This Matters So Much for Masters Athletes
Protein isn’t about aesthetics—it’s about access.
Access to strength.
Access to recovery.
Access to power and speed you still absolutely have.
Access to training that actually works with your physiology now.
You aren’t declining. You’re rebuilding.
You’re adapting.
You’re training a new internal system with different rules.
Protein is one of the biggest levers you can pull to feel strong, resilient, and capable in this chapter.
And if you want a deeper dive on how to fuel smarter—not smaller—my guide Fuel Like You Mean It breaks down exactly how to support performance, recovery, and hormonal shifts as a Masters or menopausal athlete.
It’s the nutrition playbook I wish someone handed me years ago.