Increase protein intake to 2.0 g/kg/day during menopause to counter the loss of muscle mass associated with declining estrogen levels.

noli's read

Menopause does indeed lead to a decrease in muscle mass and strength (sarcopenia) due to the drop in estrogen, which plays a protective role in tissues. The idea of increasing protein intake to support muscle maintenance is widely supported by nutrition research. A meta-analysis published in 'The Journal of Nutrition' confirms that protein requirements increase with age to optimize muscle protein synthesis. The figure of 2.0 g/kg/day is, however, at the high end of recommendations: scientific consensus (such as that of the International Protein Board) generally suggests between 1.2 and 1.6 g/kg/day for active adults, although 2.0 g/kg/day is safe for individuals with normal kidney function. This advice is therefore a robust optimization strategy, even though it exceeds standard public health recommendations for the general population. It is particularly relevant when paired with resistance training, a crucial element that research underscores as inseparable from protein intake for curbing muscle loss.

the sources

1. 1Garolla A, Torino M, Sartini B, et al. 2013
2. 2Gundersen TD, Jørgensen N, Andersson AM, et al. 2015
3. 3Blueprint Protocol (protocol.bryanjohnson.com, CC BY-NC)