Menopause brings significant hormonal changes that can affect many aspects of health, including weight management. As estrogen levels decline, the body often experiences shifts in metabolism, increased fat storage, and muscle loss. All of these can make this transitional phase difficult for women.
While there are a few ways to help manage these changes, one simple method is to add protein powder to your diet, but not just any type of protein powder. When consuming the right one with beneficial ingredients, it can help preserve muscle mass, boost metabolism, and stabilize blood sugar.
We checked in with Rimas Geiga, RDN, MD, to learn about two different types of protein powders that can aid in balancing hormones and managing weight during menopause. He revealed that whey protein and plant-based protein are the ones to add to your diet. Read on to get all his insights.
Whey Protein
During menopause, muscle mass tends to decrease, which can lower metabolism and lead to weight gain. Whey protein provides essential amino acids that help preserve and build muscle, which in turn supports weight management.
Geiga adds, "Recognized for its high bioavailability, whey protein is a complete protein that can help retain muscle mass, which tends to decline during menopause."
Dr. Robert Wolfe, a professor of geriatrics, states that "protein intake is critical to maintaining muscle mass in aging individuals." This highlights its importance for women experiencing hormonal changes.
Plant-Based Protein
Some plant-based proteins contain phytoestrogens, which are plant compounds that can mimic estrogen’s effects in the body. These may help alleviate symptoms of estrogen decline during menopause, providing some hormonal balance.
Like whey, plant-based protein provides essential amino acids that help maintain muscle mass, which can boost metabolism.
"Powders derived from sources like pea, hemp, and brown rice provide essential amino acids without the lactose found in whey. Research published in the Journal of Nutritional Biochemistry indicates that plant-based proteins can positively influence hormone levels, particularly estrogen, which may fluctuate during menopause," says Geiga.
The bottom line
Adding these protein powders can be a simple yet powerful way to help balance hormones and manage weight effectively. By choosing the right one, women going through menopause can better navigate this transition and stay on top of their health goals. As always, consult with your doctor before making changes to your diet or adding supplements, as individual needs vary.
