04/11/2026
Midlife is the time to protect your muscle and metabolic health. Why? After age 35, women begin to lose lean muscle mass at a faster rate.
Lean muscle is metabolically active tissue that helps regulate blood sugar, protects bone, supports strength, and stabilizes energy. Research shows that older adults benefit from a higher protein intake. The International Society of Sports Nutrition position stand concludes that 1.6 to 2.2 grams of protein per kilogram of bodyweight per day supports muscle retention and growth, especially during times of physiological stress or training adaptation. This is particularly relevant in perimenopause, when hormonal shifts can increase protein breakdown and reduce muscle synthesis.
Another study in older adults found that a distribution of 30 grams of protein per meal maximizes muscle protein synthesis compared to skewed patterns with most protein consumed at dinner. For women navigating perimenopause, this means aiming for protein at every meal and prioritizing complete protein sources such as dairy, eggs, lean meats, fish, and plant combinations like tofu with quinoa. Adequate protein supports body composition, energy, recovery, and long term metabolic resilience.
References: International Society of Sports Nutrition position stand on protein and exercise: J Int Soc Sports Nutr. 2017 Jul 27;14:20. PMID: 28748242.
Paddon-Jones D et al. Role of dietary protein in the sarcopenia of aging. Am J Clin Nutr. 2008 May;87(5):1562S–6S. Symons TB et al. Aging does not impair the anabolic response to a protein-rich meal. Am J Clin Nutr. 2007 May;85(5):1132–8.
