Protein: The Key to Strength and Vitality in Menopause
How adequate protein intake helps maintain muscle mass, strength, and energy during menopause.
3/24/2025
Menopause changes the hormonal balance, which affects metabolism, muscle mass, and fat distribution in the body. The decline in estrogen during perimenopause accelerates muscle loss and promotes fat storage, especially in the abdominal area.
Hormone replacement therapy (HRT) can alleviate some menopause symptoms and partially influence fat distribution, but on its own it is not a guarantee of maintaining muscle mass or preventing weight gain. That is why, in addition to regular strength training, it is optimal to increase protein intake.
To Maintain Strength and Energy, Combine
- Quality protein intake at every meal (from quality sources)
- Recommended daily intake of 1–1.2 g of protein per kilogram of body weight
- Regular strength and conditioning exercise for maximum effect
- Adequate sleep hygiene
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