I scream, you scream, we all scream, please GOD don’t say protein

There’s a moment in perimenopause when you realise your body isn’t just going through some changes. It’s staging a full-on walkout. Your muscles feel like memory foam, your jeans are tight in all the wrong places, and your energy levels are always somewhere between “horizontal” and “fully dissolved”.

Sound familiar? Grab a fork and sit down, because, girl, we need to talk about protein.

Sam Ratanji (@Thelifelarder) is a Nutritional Therapist, Chef and Food Presenter with nearly a decade of experience helping people eat in a way that supports energy, mood and hormone balance. She’s the founder of The Life Larder, a newsletter and community platform for those who want food that tastes good, feels good and does good for the planet too. 

There’s no point doing all the legwork, researching healthy recipes and never eating them because they taste crap. That’s why Sam believes in real food that tastes amazing and, ultimately, makes you feel like yourself again. 

“Higher protein is really important for women in perimenopause, as we tend to find that muscle mass begins to decline when we hit this point in our lives. Particularly if we’re not doing weight bearing exercise.” – Sam Ratanji (@Thelifelarder) 

Let’s call it what it is. Muscle starts disappearing, and, in its place, fat might show up like an uninvited house guest. 

And, what’s weight bearing exercise anyway? Well, we’ve got you covered with a fully dedicated article - check it out now.

Aesthetics and athletics aside, eating enough protein is important stuff, putting your metabolism, your strength and bone health on the line. 

“It’s important to realise that higher protein isn’t necessarily super high. Somewhere between 1 to 1.3 grams per kilogram of body weight is enough. Compared to the NHS’s 0.75g recommendation, that’s a fairly manageable increase.”

But it doesn’t need to be scary and you don’t have to go away chugging egg whites or living off chicken breasts. Just be intentional and mindful about it. Like a good friend, think about it three times a day with the mantra “protein at every meal”. Soon it will become second nature. 

And, if you don’t meet that increased demand, your body will start overconsuming other energy sources like fat and carbohydrates until it gets what it wants. This is known as the Protein Leverage Effect (2). 

So, your body will keep pushing you to eat until you hit your protein target, even if that means polishing off everything else in the cupboard first.

To make things worse, your energy output tends to drop at the exact same time. So not only are you eating more without meaning to, you’re also burning fewer calories while doing it. That’s down to hormonal changes, a decrease in muscle mass, and a slowing metabolic rate. 

 Unless a professional has instructed you to do so, the answer is most likely, no (god forbid). 

That means you shouldn’t start counting every crumb. If you’re upping your intake of protein as a macronutrient, it’s highly likely that your body will start to self-regulate. 

You may naturally feel less driven to reach for unhealthy forms of carbs or fats (3), simply because your protein needs are being met. This phenomenon is also explained by the protein leverage hypothesis (4), which suggests the body has a strong, biologically driven appetite for protein that it prioritises above other nutrients. 

This involves a more intuitive attitude to eating that takes away from the mental arithmetic, not to mention the mental stress.

Next up, get your body moving in whatever way works for you. Most importantly, remember to always make protein the star of every meal, especially breakfast (yes, that’s our little mantra again).

Let’s break it down. Pun intended.

Maintains muscle mass

As oestrogen drops, lean muscle gets replaced by fat (6). Protein helps your body rebuild and repair tissue, preserving your strength and function.

Supports bone health

Combine protein with resistance exercise and you’re doing your future self a massive favour. Especially when it comes to avoiding fractures. Just ask Sam.

Regulates metabolism

Muscle mass means a faster metabolism. And trust us, you want that on your side when midlife comes along.

Helps manage appetite

When you’re not eating enough protein, your body keeps driving hunger. Eating more protein means you feel full sooner, and you’re less likely to inhale your colleague’s deliciously tempting pastry “by accident”.

Supports hormones and mood

Protein is a precursor to serotonin and other neurotransmitters (7). So yes, it actually helps keep those mood swings and those public teary breakdowns in check.

Summing it all up: Realistic protein targets for perimenopause

• 1 to 1.3g of protein per kg of body weight is ideal
• For active women or those aiming to build muscle (8), up to 1.6 to 2.2g/kg might be more appropriate
• Spread your intake evenly across the day. 20 to 30g per meal is a great benchmark
• Prioritise breakfast. Loading your protein early doors can reset appetite hormones for the whole day

And yes. Supplements can help too. Especially for those who are firing on all cylinders. A good protein powder can be a lifesaver on busy days. Just make sure it’s from a reputable brand and doesn’t taste like plasterboard.

Just over one tin of drained tinned fish will also do the trick. Eggs are a bit tricky as you would have to eat 5 large eggs in one sitting to get 30g of protein. But still, if you add several eggs to an already protein rich meal (rather than relying on the eggs alone) you could be onto a winner.

Two thirds of a standard 500g tub of Greek yoghurt will give you close to 30 grams. Cottage cheese is another great option if you can handle dairy, aim for around three heaped spoonfuls. Again, you might want to space this out by combining it with other protein sources (because that’s a heck load of yoghurt and cheese to get through).

For 30g of plant-based sources, we’re talking a standard supermarket block of extra-firm tofu (around 250g), or a generous portion of cooked lentils, about the size of three full ladles. A medium bowl of edamame beans also works. Last, but not least, a large scoop of protein powder mixed into a shake or smoothie is a quick and easy way to top things up.

Remember 20-30g of protein per meal is the general goal here. But, the real calculation to ensure you are getting enough for your unique body type requires multiplying your weight in kilograms by the g/kg target (e.g., 70 kg x 1.3 g/kg = 91g/day).

When to see a professional 

If you feel like you have tried everything and protein still has you completely flummoxed, then working with a nutritional therapist could be of great benefit to you. 

By taking a deep dive and exploring your personal health history, a professional in this capacity could help you find the answers for your personal nutritional requirements whilst navigating the trials of perimenopause.

There’s already enough going on without having to second-guess every mouthful. 

Getting your protein right can be one of the simplest ways to feel more in control. It supports your strength, your mood, your metabolism and your ability to not fall apart mid-afternoon. 

You don’t need to aim for perfection, just a little more intention, and your body will be super grateful for it.

Also, a huge thank you to Sam Ratanji of the @Thelifelarder for her expert insights and straight-talking wisdom.

You don’t need a spreadsheet to get started, just begin with small changes to get more protein in your life and build from there.

And remember, for your many other nutrition needs in perimenopause, Valerie Daily Essential has your back. 

It’s packed with a powerful blend of 12 active ingredients including Ashwagandha, Magnesium, Chromium, Iron, Zinc and essential vitamins like D3 and vitamin C (plus the rest of the gang). 

Simply put, it’s the all-in-one supplement for mood, energy, focus and hormonal balance. A bottle of “I’ve got this” packaged up neatly in a yummy wild berry flavour.

Try Valerie Daily Essential

1. Do I really need to count how much protein I’m eating every day?

Nope. Unless you’ve been told to by a professional, there’s no need to track every gram. Just aim for 20 to 30g of protein at each meal and prioritise whole food sources. Think “protein at every meal” and you’re already ahead.

2. Can I get enough protein if I don’t eat meat?

Yes, absolutely. Tofu, lentils, beans, edamame and good-quality plant-based protein powders can all help you reach your daily target. You might just need a little more variety and volume. But it’s 100% doable.

3. Why is protein so important during perimenopause?

Because your body is going through some serious behind-the-scenes shifts. Protein helps protect your muscle, support your bones, regulate mood, keep your metabolism moving and curb cravings. 

4. What if I’m trying to increase my protein but still feel tired, foggy or flat?

Protein’s a powerful piece of the puzzle, but it’s not the whole story. If you’re already eating well and still struggling, it might be time to check in with a nutritional therapist or try targeted support like Valerie Daily Essential.

1. The University of Sydney: News:Prioritising protein during perimenopause may ward off weight gain 13 October 2022. Available at here.
2. Simpson SJ,  Raubenheimer D,  Black KI,  Conigrave AD.  Weight gain during the menopause transition: Evidence for a mechanism dependent on protein leverage. BJOG.  2023; 130(1): 4–10. Available at here.
3. Griffioen-Roose S, Mars M, Siebelink E, Finlayson G, Tomé D, de Graaf C. Protein status elicits compensatory changes in food intake and food preferences. Am J Clin Nutr. 2012 Jan;95(1):32-8. doi: 10.3945/ajcn.111.020503. Epub 2011 Dec 7. PMID: 22158729; PMCID: PMC3238463.Available here.  
4. Raubenheimer D, Simpson SJ. Protein Leverage: Theoretical Foundations and Ten Points of Clarification. Obesity (Silver Spring). 2019 Aug;27(8):1225-1238. doi: 10.1002/oby.22531. PMID: 31339001. Available here.
5. UCLA Health. News & Insights: University of California, Los Angeles What is the 30-30-30 rule? Available here.
6. Costa GBC, Carneiro G, Umeda L, Pardini D, Zanella MT. Influence of Menopausal Hormone Therapy on Body Composition and Metabolic Parameters. Biores Open Access. 2020 Mar 17;9(1):80-85. doi: 10.1089/biores.2019.0050. PMID: 32219014; PMCID: PMC7097676. Available here.
7. Institute of Medicine (US) Committee on Military Nutrition Research. The Role of Protein and Amino Acids in Sustaining and Enhancing Performance. Washington (DC): National Academies Press (US); 1999. 14, Amino Acid and Protein Requirements: Cognitive Performance, Stress, and Brain Function.Available here. 
8. Jäger, R., Kerksick, C.M., Campbell, B.I. et al. International Society of Sports Nutrition Position Stand: protein and exercise.J Int Soc Sports Nutr 14, 20 (2017). https://doi.org/10.1186/s12970-017-0177-8 Available here.