Do women need more protein around menopause?

Q: I saw various online claims that eating a enormous amount of protein is essential for women in perimenopause and outside. Is it true?

IN Post on Instagram For their 1.3 million followers of Dr. Vonda Wright, an orthopedic sports surgeon in Orlando, Florida, describes how he consumes at least 130 grams of protein a day. Among its regular meal revolutions are egg proteins, protein cocktails, beef sticks and several enormous portions of meat.

In social media, Dr. Wright encourages middle -aged women to eat a lot of protein, it is often recommended that they consume one gram of protein for a pound of “ideal” body mass or weight to which she aspires.

This is much more protein than federal guidelines and most nutrition experts recommend. In an interview with The Times, Dr. Wright said that this amount can lend a hand maintain sturdy women and prevent problems such as hip fractures as aging. Is she right? We asked scientists and dietitians to take them.

How much protein do middle -aged women need?

When women approach menopause – a process that usually begins at the age of 40 – their bodies usually change, said Annina Burns, a dietitian at the National Institutes of Health, who has a doctorate in public health. For example, they often gain weight, especially in the central part; Dr. Burns said that this is associated with some health threats, for example in the case of cardiovascular diseases and type 2 diabetes.

At the same time, women usually lose bones and muscles, increasing the risk of osteoporosis, fractures and fragility, said Dr. Burns. She added that consuming enough protein, especially in combination with strength training, can lend a hand stop these changes.

Federal health experts recommend that adults consume at least 0.36 grams of protein per pound of body weight per day. For a woman weighing 150 pounds, this translates into 54 grams of protein, the target easily hit a meal of one cup of cooked lentils and a 4.5-unit chicken breast.

But Dr. Burns and other experts said that middle-aged women may want to consider eating more-year 25 to 50 percent more than federal recommendations-up to some changes related to menopause and aging.

Certainly convincing, if circumscribed, research suggests, for example, that postmenopausal women who consume this amount less likely that it will become fragile Or Bone closure Over time, compared to those who consume less protein.

Eating more protein can also lend a hand women in menopause weightPartly, maintaining their sated, said Katherine Black, an extraordinary professor of human nutrition at the University of Otago in Fresh Zealand. If you actively lose weight, maybe also after a diet with a higher protein-especially in tandem with strength training-maybe also Help prevent the loss of too much muscleShe added.

For women who are very vigorous, it exists a few evidence That Consuming Even More Protein – Up to Twice The Federal Recomendation – May Lead to Very Slight Gains in Mussle Mass and Strength, Said Stuart Phillips, and Professor of Kinesiology at McMaster University in Ontario, Canada.

But are one gram of protein to a pound of body weight – or almost three times than a federal recommendation, as Dr. Wright and many influential in social media say – would they be even better? Dr. Phillips and other experts said that there was no evidence. Asked for research supporting this recommendation, Dr. Wright did not provide them.

She said that she partly recommended this amount because her patients were basic to calculate and remember.

Are you fed up?

Most women in the United States meet and often exceed the federal recommendation of protein, but between 10 and 25 percent of people aged 31 to 70.

To make sure you get enough, you can find out how much you need, and then follow meals for a few days using a pen and paper or application such as MyFitnessPal.

If you fail, think about where you can add more. For example, many women do not have enough protein during breakfast, said Elizabeth Ward, a dietitian in reading, Massachusetts and co -author of the book “Menopause diet plan”. She said that during the morning rush they could catch something basic, for example a piece of toast, which may not have a lot of protein. On the other hand, a cup of Greek lean yogurt offers 25 grams.

Priority treatment of protein during lunch is also helpful. Turn on protein -rich foods, such as beans, canned tuna and chicken breast. And do not forget about high -protein snacks, such as cottage cheese or desiccated Edamame beans, said Mrs. Ward.

Dr. Burns said that at this stage of life at this stage of life does not apply only to protein. She said that after a sustainable Mediterranean diet, which includes fruit, vegetables, full products, slim protein sources and robust fats, can lend a hand reduce the risk of various states, such as cardiovascular diseases, type 2 and cancer diabetes.

Dr. Phillips said that if you are worried about muscle and bone loss, the most essential thing is to include regular strength training. “It makes the dough,” he said, “and the protein is a lean layer of icing on the top.”