This article is for educational purposes only. This article is not intended to diagnose, treat, or cure any disease. If you think you are experiencing perimenopause symptoms, please consult with your healthcare provider.

At this point, you’ve probably gotten the message that you need to be eating more protein. It’s coming in loud and clear from your trainer, dietician, literally everyone on your social feed, and even your mom (who’s using it as an excuse to revive her late ‘90s obsession with cottage cheese). But beneath all the protein hype is something worth paying attention to, particularly if you’re in perimenopause: protein helps support muscle and bone, two things this life stage can affect in meaningful ways.*^1,5,6,7

So while getting enough protein won’t address every change that comes with perimenopause, prioritizing your intake is one practical way to support your daily strength and long-term health through the menopausal transition and beyond.*

Keep reading to learn more about the role protein can play in perimenopause, how much of it you actually need, and whether protein powder deserves a place in your routine.

Why Protein Matters in Perimenopause

Some changes that come with perimenopause are hard to miss, like those to your period or, on some days, your entire personality. Others are easier to overlook, including what’s happening to your muscle and bone. As estrogen and other hormones shift through the menopausal transition, women can experience accelerated bone loss and changes in muscle mass.⁷ Protein plays a role in supporting both.*^5,6

When we think about building muscle, we tend to think about looking good in sleeveless tops (hello, Michelle Obama arms) or showing off at the gym. But muscle isn’t just about aesthetics. You rely on it all day, every day, for everything from giving your kids piggyback rides to carrying in your groceries. And as you age, maintaining muscle helps support mobility, physical function, and independence.⁸

Muscle isn’t something you build once and maintain forever. Muscle proteins are constantly being broken down and rebuilt. Dietary protein provides the amino acids your body needs for that rebuilding process, known as muscle protein synthesis.^5,9 That’s why getting adequate protein, along with regular resistance training, is important for maintaining muscle as you age, including through the menopause transition.^2,3

And protein doesn’t just nourish your muscles; your bones need it, too. Around menopause, bone loss accelerates, which can affect bone health and bone mineral density over time.^6,7 While calcium and vitamin D tend to get most of the attention when it comes to bone health, protein plays an important role as well. Adequate protein intake has been associated with slower bone loss.*⁶

Giving your bones and muscles extra love during perimenopause has implications beyond the transition. After menopause, permanently lower estrogen levels can further accelerate bone and muscle loss, so supportive habits, like getting adequate protein and engaging in regular resistance training, can help you build a stronger foundation as you head into your postmenopausal years.*⁷

Protein may also help support healthy weight management. Many women experience changes in body composition during the menopausal transition, including increased abdominal fat.¹⁵ Protein can help you feel fuller for longer, which may support healthy weight management, and when paired with resistance training, it can help maintain muscle as you age.^3,17

How Much Protein Is Enough During Perimenopause?

If the internet is to be believed, hitting your protein target means choking down a dozen eggs between meals. The reality is less extreme, but there is a case to be made for aiming a bit higher than the standard recommendation as you get older, including through perimenopause.

The Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight per day. But this standard was set to cover basic needs, not necessarily to support muscle maintenance and healthy aging.² As we get older, maintaining muscle becomes increasingly important, and experts recommend protein intakes above the RDA to help support it.² And while there isn’t clear evidence that perimenopause itself raises your protein needs, given the muscle and bone changes that come with this stage, aiming a bit higher than the RDA is a reasonable goal. A review focused on nutrition during menopause and perimenopause points to a range of 1.0 to 1.2 g/kg per day, alongside resistance exercise, to support skeletal muscle.¹

Here’s what that looks like in practice: For a 150-pound (about 68 kg) woman, the RDA works out to around 54 grams of protein a day. At 1.0 to 1.2 g/kg, that’s closer to 68 to 82 grams, a meaningful jump from the baseline recommendation.

Reaching that daily target is easier when you break it up across meals, and research suggests this approach can better support muscle protein synthesis, too.¹⁰ Many experts point to roughly 20 to 40 grams of protein per meal as a useful target, though newer research is still refining our understanding of how the body responds to larger amounts of protein in a single sitting.^4,11

Since breakfast is often the most protein-light meal of the day, rethinking your morning meals can help. If you’re not into scrubbing scrambled egg pans first thing in the morning, protein shakes can offer an easier grab-and-go solution.*

How to Choose the Best Protein Powder for Perimenopause

The best protein powder for perimenopause isn’t all that different from the best one at any other life stage: look for a complete amino acid profile and enough protein per serving to contribute to your daily target. From there, the right pick largely comes down to your dietary needs and preferences. Here’s how the main options compare:

Type	Complete protein?	Typical protein per serving	Good to know
Whey isolate	Yes13	20–25 g	Fast-absorbing and rich in leucine; contains dairy13
Plant-based protein (soy, pea, rice)	Depends on the protein source/formulation12	20–25 g	Look for a complete amino acid profile; plant-based products that blend protein sources or add amino acids can help ensure you're getting all nine essential amino acids.12
Collagen	No14	10–20 g	Low in some essential amino acids; best stacked with a complete protein, not used as your main source14

Whey Protein

Whey is a complete protein that’s especially rich in leucine, an amino acid that helps stimulate muscle protein synthesis.¹³ Whey isolate contains less lactose than whey concentrate, which can make it easier to tolerate if you’re sensitive to lactose. If dairy works for you, whey is a well-studied option that’s rapidly digested and absorbed.*¹³

Plant-Based Protein

Plant-based protein is a great option for many people, especially if they prefer non-dairy products. The key is choosing one that provides all nine essential amino acids in adequate amounts. Not all do: pea protein, for example, is relatively low in the amino acid methionine, so some plant-based powders combine protein sources or add the amino acid that’s lacking to round out the profile.¹²

Collagen (and Why It Isn’t a Complete Protein) 

Collagen gets a lot of attention these days, but it isn’t a complete protein: it’s missing tryptophan, one of the nine essential amino acids, and is low in several others.¹⁴ It can still contribute to your overall protein intake, but because it doesn’t provide all nine essential amino acids, it shouldn’t be your only protein source.¹⁴

Other Considerations

The source of your powder's protein isn't the only thing worth checking on the label. Look for added sugars, and check the full ingredient list to make sure the product fits your needs and preferences. 

Protein powders can contain trace amounts of heavy metals such as lead, cadmium, and arsenic.¹⁶ If testing for these contaminants is important to you, look for brands that prioritize heavy-metal testing and are transparent about the results.

Finally, don’t overlook the obvious: taste. The best protein powder for you is ultimately one that’s you'll want to use consistently.

Simple Ways to Hit Your Protein Target

It’s not always easy to hit your daily protein target, and spreading your intake throughout the day—which research suggests may be beneficial—can be even trickier.¹⁰ But you don’t need to fix yourself a steak for breakfast to make it happen. Protein powder can fill in gaps when diet alone falls short. Here are a few tips for working it into your routine:

• Grab it and go: A protein shake is quick to make and easy to take with you. Pair one with breakfast or lunch, reach for one as an afternoon snack, or have one post-sweat sesh. Studies suggest that consuming protein after resistance training can help support muscle recovery.³
• Mix it into what you already eat: Stir a scoop into your oatmeal or yogurt, or blend it into your morning smoothie for an easy protein boost. Need inspiration? Check out our blueprint for a nutritionally balanced smoothie, or try one of these smoothie recipes that work for the whole family. 
• Bake or cook with it: Add a scoop to pancakes, muffins, energy bites, or other recipes already in your rotation to work a little more protein into your day.

Your Perimenopause Protein Game Plan

Protein may be trending, but don’t let the hype distract you from its very real benefits to your muscle and bone health during perimenopause. The good news is that you don’t have to reorganize your entire diet around hitting a perfect number—or develop an obsession with soft cheese—to make protein more of a priority.

The best place to start is by adding protein-rich whole foods to your diet. Aim to include protein sources throughout your day, then use protein powder to fill in the gaps when you need it. Look for options that provide all nine essential amino acids, keep added sugar low, and are transparent about testing for contaminants like heavy metals.

Frequently Asked Questions (FAQ)

Can a protein shake help manage weight gain during perimenopause?

Protein shakes can be a convenient way to increase your protein intake, and protein may help with satiety, which can help support weight management. Adequate protein paired with resistance training can also help you maintain muscle as you age.^3,17

Are protein shakes good for perimenopause?

Protein shakes can be a practical way to support protein intake during perimenopause when food alone falls short. A shake is a convenient way to fill gaps, not a replacement for whole foods.

Which protein powder is best for a 45-year-old woman?

The best pick is a protein powder that provides all nine essential amino acids in adequate amounts, fits your dietary preferences (e.g., dairy vs. plant-based), is third-party tested for quality, and has minimal added sugars.

Do you really need protein powder, or is food enough?

Many people can hit their daily protein targets through diet alone. With that said, protein powder can make it easier to attain the amounts you need on busy days when breakfast is a muffin grabbed on the go or your appetite dips. If you regularly struggle to incorporate enough protein into your diet, protein powder can be a convenient way to help meet your goals.

References

1. Erdélyi A, Pálfi E, Tűű L, et al. The importance of nutrition in menopause and perimenopause—a review. Nutrients. 2024;16(1):27.
2. Deutz NE, Bauer JM, Barazzoni R, et al. Protein intake and exercise for optimal muscle function with aging: recommendations from the ESPEN Expert Group. Clin Nutr. 2014;33(6):929-936.
3. Jäger R, Kerksick CM, Campbell BI, et al. International Society of Sports Nutrition position stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20.
4. Schoenfeld BJ, Aragon AA. How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. J Int Soc Sports Nutr. 2018;15:10.
5. Devries MC, McGlory C, Bolster DR, et al. Protein leucine content is a determinant of muscle protein synthetic responses at rest and following resistance exercise in healthy older women: a randomized, controlled trial. Am J Clin Nutr. 2018;107(2):217-226.
6. Groenendijk I, den Boeft L, van Loon LJC, de Groot LCPGM. High versus low dietary protein intake and bone health in older adults: a systematic review and meta-analysis. Comput Struct Biotechnol J. 2019;17:1101-1112. doi:10.1016/j.csbj.2019.07.005.
7. Maltais ML, Desroches J, Dionne IJ. Changes in muscle mass and strength after menopause. J Musculoskelet Neuronal Interact. 2009;9(4):186-197.
8. Pabla P, Jones EJ, Piasecki M, Phillips BE. Skeletal muscle dysfunction with advancing age. Clin Sci (Lond). 2024;138(14):863-882.
9. Atherton PJ, Smith K. Muscle protein synthesis in response to nutrition and exercise. J Physiol. 2012;590(5):1049-1057.
10. Mamerow MM, Mettler JA, English KL, Casperson SL, Arentson-Lantz E, Sheffield-Moore M, et al. Dietary protein distribution positively influences 24-h muscle protein synthesis in healthy adults. J Nutr. 2014;144(6):876-880.
11. Trommelen J, van Lieshout GAA, Nyakayiru J, Holwerda AM, Smeets JSJ, Hendriks FK, et al. The anabolic response to protein ingestion during recovery from exercise has no upper limit in magnitude and duration in vivo in humans. Cell Rep Med. 2023;4(12):101324.
12. Gorissen SHM, Crombag JJR, Senden JMG, Waterval WAH, Bierau J, Verdijk LB, et al. Protein content and amino acid composition of commercially available plant-based protein isolates. Amino Acids. 2018;50(12):1685-1695.
13. Tang C, Xi T, Zheng J, Cui X. Chemical properties of whey protein in protein powders and its impact on muscle growth in athletes: a review. Nat Prod Commun. 2025;20(3):1934578X251326124.
14. Paul C, Leser S, Oesser S. Significant amounts of functional collagen peptides can be incorporated in the diet while maintaining indispensable amino acid balance. Nutrients. 2019;11(5):1079.
15. Karaflou M, Goulis DG. Body composition analysis: a snapshot across the perimenopause. Maturitas. 2024;180:107898.
16. Bandara SB, Towle KM, Monnot AD. A human health risk assessment of heavy metal ingestion among consumers of protein powder supplements. Toxicol Rep. 2020;7:1255-1262.
17. Halton TL, Hu FB. The effects of high protein diets on thermogenesis, satiety and weight loss: a critical review. J Am Coll Nutr. 2004;23(5):373-385.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.