How much protein do you need to consume at perimenopause and menopause?

And the answer is between 1.2 to 2 gm per kilo body weight. Where you fall in this 1.2 to 2 range depends on your activity. So, if you are someone who is sedentary - which I seriously hope you aren't - your protein requirement is closer to 1.2gm per kg body weight and this is the minimum to just prevent muscle loss. But if you are someone who is active and lifts weights 3 to 4 times a week - which you should be - your minimum requirement should be 1.6 and can go up to 2gm per kg body weight.

This number is of course a rough estimate but some good online calculators can give you a number that is more specific to your age, height, and weight. Also, I find using an app or an online calculator to figure out how much protein one is consuming is very useful. You will be surprised to learn how insufficient your current protein intake is. I know - I was when I first calculated mine. Once you have your current number, try and increase it by 10-15% every 2 to 4 days. Remember, protein can be difficult to digest all of a sudden. So, small increments are good. That's it for now. Stay healthy and be MenopauseWIze!

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#protein #fitness #nutrition #menopausenutrition #nopausingme #over40 #over50