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Protein & Strength Training for Menopausal Women

Most healthy women get enough protein in their diet. However, there may be some circumstances that increase the need for protein. If you begin strength training, your protein needs might increase. And strength training is recommended for women to increase bone density. Menopause does not necessarily increase your protein requirements based on current research.

  1. Protein's Role

    • About 15 percent of your body is made of protein. It is needed for many body processes like cellular repair, hormone and enzyme production and for energy production. Your body also needs protein to contract muscles. During strenuous exercise (strength training included), protein is used to maintain proper pH balance.

    Protein Requirements

    • Normally, 0.8 grams of protein per kilogram is sufficient. To figure out your protein requirement, you can take your body weight in pounds and multiply this by .37. So a 165-pound women would need about 61 grams of protein per day. Although protein is involved in hormone production, there is no set recommendation for increased protein intake during menopause.

    Strength Training

    • Protein synthesis is prohibited during vigorous exercise, according to the Montana State University, Bozeman. Also strength training may require more protein for muscle repair. These two factors suggest that for anyone doing strength training, protein needs may increase (scientists and nutritionists still debate this issue). MSU suggests that physically active adults should eat 1.0 to 1.2 grams per kilogram of body weight or 10 to 20 percent of total calories consumed.

    Menopause

    • Menopausal women do not seem to have a need for more protein as a direct result of menopause. But more body weight does mean higher protein requirements. Women often gain weight during menopause. The Centers for Disease Control and Prevention do recommend working out with weights for older women because of its possible reduction in symptoms of osteoporosis, arthritis and other conditions.

    Considerations

    • When you first begin a strength-training program, your protein requirements may increase and then taper off. Vegetable proteins or lean meats can provide protein without additional calories and fat.

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