Why Protein Matters Even More in Perimenopause
So you know protein is important. It becomes even more important as you enter perimenopause.
Dr. Stacy Sims suggests that women in perimenopause, especially those who are active, might need as much as 2 to 2.3 grams of protein per kilogram of bodyweight — or 1 to 1.2 grams per pound of bodyweight — each day.
If you are a 150-pound woman, that means you might need between 150 and 180 grams of protein each day.
What 180 Grams Looks Like
Three medium eggs for breakfast give you about 39 grams of protein. An eight-ounce chicken breast for lunch adds another 70 grams. Eight ounces of salmon for dinner gives you another 45 grams. That totals 154 grams of protein in a single day.
Sound like a lot?
If getting that much protein feels like a challenge — or if you are vegetarian and find it hard to reach your protein goal — here are three recipes from Dr. Stacy Sims that can help make it easier and more enjoyable.
High-Protein Pancakes
Made with oats, cottage cheese, egg whites, and oat milk. These pancakes are high in protein and low in sugar.
Salty Balls
Calorie-dense, healthy little bites that are perfect for a pre- or post-workout snack.
High-Protein Mac and Cheese
Made with milk, cheddar cheese, cottage cheese, Greek yogurt, and parmesan cheese. This one takes only about 15 minutes to make.
Getting enough protein is just one part of keeping muscle mass and staying strong and healthy as you age. Strength training is the other big piece.
That is where we come in. All of Empower’s programs are designed specifically for aging women, giving you everything you need to stay strong now and in the future.
