Protein after menopause: how much for muscle
How much protein women need after menopause to keep muscle, what the research behind 0.8 and 1.0 to 1.2 g per kg says, and how to spread it across meals and workouts.
Food and protein for strength in midlife
Eating enough to train and to keep muscle and bone, without diets or supplements.
Guides on food and protein
How to prevent menopause weight gain with strength work
Lift on two or three days a week, walk for 150 minutes, and eat regular meals with protein. What the trials show about stopping menopause weight gain, and how to start.
About this topic
Training asks something of your food. NIAMS links a diet low in calcium and vitamin D to a higher risk of osteoporosis and says that excessive dieting or poor protein intake may increase the risk of bone loss.
The guides in this topic stay with ordinary food: how protein, fibre and calcium fit into meals, eating around a workout, and keeping a food diary if that helps you. They do not recommend supplements or doses.
Sources for this page:
Questions about food and protein
Does protein matter after menopause?
NIAMS names poor protein intake as something that may raise the risk of bone loss.
Do you recommend supplements?
No. This site does not give supplement or dose advice. A doctor or registered dietitian can advise on your own needs.
Should I cut calories hard while I start lifting?
Very strict diets are one of the factors NIAMS links to bone loss, so it is worth talking through how much to eat with a professional before you cut back.
Other topics
Each topic gathers the guides on one subject, with the sources they draw on.