FLUXX Glossary
Protein
For women in midlife, protein isn’t just about muscles - it’s about protecting nearly every system in the body.
Research shows women in menopause benefit from 1.2–1.4 grams of protein per kilogram of body weight daily (roughly 100 grams for many women). Protein intake helps improve insulin sensitivity, support bone density, and stabilize energy.
Quality sources include poultry, fish, eggs, dairy, legumes, tofu, and plant-based protein powders. Spreading intake across meals (25–40 grams at breakfast, lunch, and dinner) maximizes muscle protein synthesis.
Related Terms
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Did you know?
Protein targets should rise after menopause, not fall.
Protein x resistance training is the most powerful combo for preserving healthspan.
Why Protein is Essential
Protein isn’t just about “building muscle.” In midlife, protein supports:
Bone health: by stimulating osteoblasts (bone-forming cells).
Metabolism: higher protein diets preserve lean mass and burn more calories.
Hormone balance: protein supports insulin regulation, reducing cravings.
Women in menopause need more protein, not less… especially if aiming to stay active and independent.
How Much Protein Do I Need?
Weight | Daily Goal | Meal Target |
|---|---|---|
140 lbs / 64 kg | 75–90 g | 25–30 g |
160 lbs / 73 kg | 90–105 g | 30–35 g |
180 lbs / 82 kg | 100–120 g | 35–40 g |
Spread protein evenly across meals - the “protein pulse” at each meal stimulates muscle protein synthesis most effectively.
Best Protein Sources & Practical Tips
Animal: poultry, fish, eggs, Greek yogurt, cottage cheese.
Plant: lentils, chickpeas, quinoa, edamame, tofu, tempeh.
Convenient: protein powders (whey, pea, soy) added to smoothies.
💡 Tip: Batch-prep beans or grilled chicken on Sundays for easy weekday meals.
Talk to your menopause clinician:
If you're curious about protein and menopause:
How much protein do most women my age need?
Should I adjust protein intake if I don’t exercise much?
What are safe food sources for me if I prefer plants over animal protein?
If you think protein could help you:
Based on my weight and labs, what protein target is right for me?
Should I use protein powders or focus only on food?
How do I pair protein intake with strength training for the best results?
Clinical Notes & Source Citations
Click into each element to learn more about the evidence behind it.
Women need more protein after menopause: adequate protein intake (1.2–1.4 g/kg/day) is critical to prevent muscle and bone loss.
Spread protein across meals: Eating 25–40 g per meal maximizes muscle protein synthesis better than one large serving.
Food-first, powders optional: Lean meats, legumes, and dairy should be prioritized; powders can help if food intake is low.
Protein supports bone as well as muscle: Adequate intake reduces fracture risk and supports calcium absorption.
