Q: I’ve seen various claims online that eating a lot of protein is important for women in perimenopause and beyond. Is that true?
In an Instagram post to her 1.3 million followers, Dr. Vonda Wright, an orthopedic sports surgeon in Orlando, Fla., describes how she consumes at least 130 grams of protein per day. Among her regular meal rotations are egg whites, protein shakes, beef sticks and several large servings of meat.
On social media, Dr. Wright encourages middle-aged women to eat a lot of protein, often recommending that they consume up to one gram of protein per pound of “ideal” body weight, or the weight they aspire to.
That’s far more protein than federal guidelines and most nutrition experts recommend. In an interview with The Times, Dr. Wright said that this amount can help keep women strong, and prevent issues like hip fractures as they age. Is she right? We asked scientists and dietitians for their take.
How much protein do women in midlife need?
As women approach menopause — a process that typically begins in their 40s — their bodies usually change, said Annina Burns, a dietitian at the National Institutes of Health who has a doctorate in public health. They often gain weight, particularly in the midsection, for example; and that’s linked with certain health risks, such as for cardiovascular disease and Type 2 diabetes, Dr. Burns said.
At the same time, women usually lose bone and muscle, increasing their risk for osteoporosis, fractures and frailty, Dr. Burns said. Consuming enough protein, especially when paired with strength training, may help stave off those changes, she added.