Do women need more proteins around the menopause?

Question: I have seen several claims online that eating many proteins is important for women in perimenopause and afterwards. Is that true?

In an Instagram message For her 1.3 million followers, Dr. Vonda Wright, an orthopedic sports surgeon in Orlando, FLA. Under her regular meal rotations are proteins, protein shakes, beef sticks and various large portions of meat.

On social media, Dr. encourages Wright women of middle age to eat a lot of proteins, often recommend that they use ‘ideal’ body weight per pound, or the weight they strive for.

That is much more protein than Federal guidelines and most nutritionists recommend. In an interview with The Times, Dr. Wright that this amount can help keep women strong and prevent problems such as hip fractures as they get older. Is she right? We asked scientists and dietitians for their opinion.

How many proteins do women in the midlife need?

As women approach menopause – a process that usually starts in their forty – usually changes their bodies, said Annina Burns, a dietician at the National Institutes of Health who has a doctorate in public health. They often arrive, Especially in the bellyFor example; And that is linked to certain health risks, such as for cardiovascular disease and type 2 diabetes, Dr. Burns.

At the same time, women usually lose blunt and muscles, which increases their risk of osteoporosis, fractures and vulnerability, Dr. Burns. Consuming sufficient proteins, especially in combination with strength training, can help prevent those changes, she added.

Federal health experts recommend that adults consume at least 0.36 grams of protein per pound of body weight per day. For a woman of 150 pounds, this translates into 54 grams of protein, easily touched a target with a meal of a cup of boiled lentils and a 4.5-essence chicken fillet.

But Dr. Burns and other experts said that middle-aged women may want to consider consuming more than this-unconvealed 25 to 50 percent more than the federal recommendation-to-some of the changes related to menopause and the aging.

Some compelling, if limited, for example, suggests that postmenopausal women consume this amount are, for example Less chance of becoming brittle or fracture bones Compared to those who consume fewer proteins in the course of time.

Eating more proteins can also help women who turn into the menopause Get lessPartly by keeping them saturated, said Katherine Black, a associate professor of human food at the University of Otago in Nieuw -Zeeland. If you are actively losing weight, following a diet with a higher protein in combination with strength training can also help to prevent you from losing too much muscleshe added.

For women who are very active, there is Any proof That consuming even more proteins – to twice the federal recommendation – can lead to a very small profit in muscle mass and strength, said Stuart Phillips, a professor in kinesiology at McMaster University in Ontario, Canada.

But up to one gram of protein per pound of body weight – or almost three times the federal recommendation, such as Dr. Wright and many influencers on social media claims – are even better? Dr. Phillips and other experts said that there was no evidence for this. With the request for studies to support this recommendation, Dr. Wright does not provide them.

She said that she partially recommend this amount because it was easy for her patients to calculate and remember.

Do you get enough?

Most women in the United States meet and often exceed the federal recommendation for proteins, but between 10 and 25 percent of those from 31 to 70 years not.

To ensure that you get enough, you can do that Find out how much you need And then follow your meals for a few days, using a pen and paper or an app such as MyfitnessPal.

If you fall short, consider where you can add more. For example, many women do not get enough proteins at breakfast, said Elizabeth Ward, a dietician in Reading, Mass., And co-author of the book ‘The Menopaue Diet Plan’. During the morning trush they can grab something simple, such as a piece of toast, which may not have many proteins, she said. A cup of lean Greek yogurt, on the other hand, offers 25 grams.

It is also useful to give priority to proteins during lunch. Record protein -rich food, such as beans, canned tuna and chicken fillets. And don’t forget high-protein snacks such as cottage cheese or dry roasted edamame beans, said Mrs. Ward.

Good food in this phase of life is not just about proteins, Dr. Burns. After a balanced, Mediterranean style diet This includes fruit, vegetables, full grains, low-fat protein sources and healthy fats can help reduce your risk of various disorders such as cardiovascular disease, type 2 diabetes and cancer, she said.

If you are worried about muscle and bone loss as you get older, Dr. Phillips, it is most important to record regular strength training. “That makes the cake,” he said, “and protein is this thin layer of ice formation over the top.”