Protein in Menopause

Protein and Menopause - Sally Davis

You begin to lose muscle, strength, and bone mass at a faster rate as you approach menopause. Even though muscle loss begins after the age of 20, it accelerates after menopause, with women experiencing a steeper decline than men. Resistance training aids in the preservation of strength and muscle mass, but diet also plays a role in maintaining lean body mass.

Many women notice an increase in body fat during and after menopause, particularly around the waist and tummy, as visceral fat, the most unhealthy type, increases and they develop a "muffin top."

Many women embark on a weight-loss diet in order to combat the rise in body fat. This can have a negative impact on your health by causing you to lose more muscle mass.

Protein Helps to Preserve Body Mass

The University of Illinois researchers split 31 obese postmenopausal women into two groups. For six months, both individuals followed a 1400 calorie diet. Only one group took a whey protein supplement three times a day – in the morning, afternoon, and evening – while the rest took a carbohydrate placebo. Both groups were urged to engage in light physical activity such as walking and stretching.

Researchers used imaging experiments to measure thigh muscle mass and body fat levels in these women at the start and end of the 6-month study, as well as a variety of tests to assess strength, physical function, and balance. What were the outcomes?

When compared to women who did not eat protein drinks during the day, those who did lost 3.8 percent more subcutaneous fat and gained 5.8 percent more thigh muscle. While the women did lose strength as they lost weight, a higher protein diet helped them maintain their performance on tasks that required strength and balance.

What conclusions can we draw from this? Getting enough protein and eating dietary protein throughout the day helps to maintain muscle mass while losing weight and accelerates fat loss, partly by suppressing appetite and partly by the subtle metabolism-boosting effects of a protein. It's worth noting that these women did not engage in any resistance training. Imagine how good the results could have been if they had.

Unfortunately, when trying to lose weight, some women make the mistake of cutting back on protein. It's preferable to reduce or remove processed carbs while maintaining protein intake – or even to increase protein intake and consume it more regularly. The women in this study, according to the researchers, benefited from consuming protein at regular intervals during the day. This ensured their muscles had an ample supply of amino acids available at all times.

The Challenges of Getting Enough Protein

It's best to eat protein at regular intervals throughout the day, according to this study. A whey protein supplement is one option for getting protein, but it isn't the only one. If you'd rather eat your protein than take a supplement like AllTwenty, here are some fast and easy ways to get protein throughout the day.

Low-fat cottage cheese - A one-ounce serving made with 2% milk has 8 grams of muscle-building dietary protein.

String cheese - A one-ounce serving made with 2% milk has 8 grams of muscle-building dietary protein.

A can of sardines. They are full of protein and an excellent source of omega-3 fats that are heart-healthy. One can has a whopping 18 grams of protein.

In Summary

After menopause, don't skimp on dietary protein, particularly if you're trying to lose weight. When you eat a low-calorie diet, it helps in the preservation of lean body mass. Don't forget about resistance training as well. A combination of protein and resistance training is a sure-fire way to improve body composition. 

References:

J Gerontol A Biol Sci Med Sci. 2011 July

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