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What is the importance of eating more protein during menopause?
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Menopause is a time of real transition in the body, and one of the most important (yet often overlooked) shifts happens in how we maintain muscle, strength and metabolic health. As oestrogen levels decline, our bodies become less efficient at preserving muscle mass, which can affect energy, mood, weight management and overall wellbeing.
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This is where protein becomes a real powerhouse nutrient. Not just for athletes or gym-goers, but for every woman navigating midlife and beyond. In this feature, we’re exploring why protein matters more than ever during menopause, and simple ways to make it work for you day-to-day.
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Why protein matters during menopause
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Protein is essential for maintaining muscle mass, which naturally declines during and after menopause due to falling oestrogen levels. This can lead to reduced strength, slower metabolism, fatigue, and changes in body composition, particularly around the midsection.
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Beyond muscle, protein also supports bone health, hormone production, and helps regulate blood sugar levels. This can reduce energy dips and mood fluctuations. Many women also find it helps with feeling fuller for longer, supporting appetite control.
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In short, protein is a key foundation nutrient for strength, energy, and resilience during menopause.
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How much protein and when to eat it
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During menopause, the body uses protein less efficiently, so how you spread it through the day matters as much as how much you eat. Rather than having most at dinner, aim to include protein at every meal.
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A helpful guide is around 20–30g per meal, depending on your body size and activity levels. This supports muscle maintenance more effectively than one larger portion later in the day.
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Starting the day with protein can also help stabilise blood sugar, improve focus, and reduce energy crashes, setting a steadier tone for the rest of the day.
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Easy ways to boost your daily protein
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Increasing protein doesn’t need to be complicated - small, consistent changes work best. Start with breakfast by choosing options like eggs, Greek yoghurt, or a smoothie with milk, oats, and nut butter.
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At main meals, build around a protein source such as chicken, fish, tofu, lentils, beans, or eggs. Simple additions like seeds, cheese, or hummus can also boost intake without much effort.
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For snacks, think boiled eggs, yoghurt, nuts, or cottage cheese with fruit. It’s about steady habits, not perfection, to support energy and strength over time.
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Menopaus'ull attends University of Hull Women's Health Conference
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We were delighted to attend the first ever Hull Women’s Health Conference hosted and led by Dr Barbara Guinn of the University of Hull. This was a landmark event bringing together clinicians, researchers, community organisations and advocates all focused on one shared goal: improving women’s health outcomes. Held at the University of Hull’s campus the conference created a powerful space …
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An empowering evening with Dr Newson
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This month the Menopaus’ull team had the privilege of attending Dr Louise Newson’s The Power of Hormones tour at Hull City Hall alongside many of our wonderful supporters, and what an inspiring evening it was. Dr Louise Newson’s talk was insightful, passionate and thought provoking. She spoke openly about the importance of education, advocacy and ensuring women feel listened to and supported throughout …
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06.06.26 - Pottery Painting with Menopaus'ull
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We're really excited to invite you along to a relaxing and creative afternoon with a twist! On Saturday 6th June at 4pm we will be heading to Pots on Pier Street for a pottery painting social - a chance to slow down, get creative and spend time with other like-minded people who understand the menopause journey 💞 This isn't about …
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06.06.26 - Menopaus'ull Walk & Talk at Beverley Westwood
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Join the Menopaus’ull team for a morning of fresh air and friendship as we take a gentle stroll around Beverley Westwood for one of our Walk & Talk sessions which will be taking place on Saturday 6th June at 9.30am meeting at the Old Windmill, HU17 8GE. The walk will then take place around the Westwood. Our Walk & Talk sessions …
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16.06.26 - Menopaus'ull Café @ Druid Coffee and Bakes
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Join us on Tuesday 16th June from 1.00pm till 2.00pm for our Menopaus'ull Café at the Druid Coffee and Bakes, 131 Chanterlands Aveneue, Hull, HU5 3TG for an informal chat where we can openly and safely share experiences with other like-minded ladies who are discovering their own ways of coping with this journey, let’s empower each other along the way! …
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Join the Menopaus'ull team for an evening of creativity!
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Over the past few months members of the Menopaus’ull community have been sharing their thoughts, feelings, and lived experiences of menopause. These conversations have now been woven into a script for a new play commissioned by the Wellcome Trust. As we move towards the premiere in October we are excited to invite you to take part in a series of …
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Join in Yoga and mindfulness sessions with Menopaus'ull
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Menopause can bring changes that feel unfamiliar, both physically and emotionally. In the middle of all of that you may also feel a little disconnected from your mind and body - Yoga can help with a gentle way back to finding yourself. Menopaus'ull are now offering another round of a 6 week programme that has been created to support women in menopause, before …
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04.07.26 - Enjoy a relaxing Sound bath with Menopaus'ull
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Take some time out just for you and the Menopaus'ull team for a Sound bath that is designed to relax and restore on Saturday 4th July at 9.30am until 10.30am. This session will be led a local host as takes us through some soothing singing bowls and chimes, we’ll float away into a meditative state, providing an ideal environment to …
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Talk hormones and food with Menochef
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Curious about which foods can make you feel better? Join Menochef Nicola King for a fun and casual chat about tasty ways to feel better. Discover easy tips and delicious bites that make a real difference. Don’t miss out on learning how every day meals can help you live your best life! Live demonstration, tasting and practical tips too. Is your Diet Helping or Hindering …
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Andropause, what it is and the symptoms to look out for
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When we talk about hormones and midlife health changes the conversation often centres around women but men can experience hormonal changes too. During Men’s Health Week June 8th - 14th we wanted to shine a light on a topic that many people have heard mentioned but may not fully understand: andropause. Sometimes referred to as the 'male menopause andropause describes …
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New Dragon Boat programme launches with Fitmums and HER Breast Friends
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Fitmums and Friends are proud to announce the launch of an exciting new Dragon Boat programme designed to support people affected by breast cancer. Delivered by Fitmums and Friends in partnership with HER Breast Friends and Welton Waters Adventure Centre, the new initiative offers a fun, supportive and empowering way to be active while connecting with others who understand the breast cancer journey. …
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Living well through the menopause: An evidence-based cognitive behavioural guide
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We’re excited to share that we now have copies of Living Well Through Menopause - a practical, evidence-based CBT guide written by leading menopause expert Prof. Myra Hunter and Melanie Smith. This empowering book is designed to help women understand their symptoms, reduce distress, and feel more in control during perimenopause and menopause. Using proven cognitive behavioural techniques, it offers …
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