So… WTF is it?
Protein is a biological material made from chains of amino acids1. We consume protein in food, and our bodies continually produce proteins of their own.
What’s the point of it? I mean, what does it actually do?
Protein in food
In the case of cheese, its primary function is to be absolutely fucking delicious.
The main nutritional purpose of protein, though, is providing the body with amino acids.
During digestion, the proteins in food are broken down into amino acids. These are absorbed by the body and used to construct its own proteins23.
Proteins in the body
Proteins are required for virtually every aspect of how the human body is built, maintained and operated.
Proteins are major components of muscle, skin, hair and connective tissue. The body is constantly replacing and repairing these materials, so it continually needs to make new proteins.
Other proteins have different, highly specific functions, e.g.:
most enzymes are proteins
haemoglobin is a protein that carries oxygen in the blood
some hormones, including insulin, are proteins
antibodies are proteins that recognise particular foreign materials
proteins within muscle cells enable movement
How does it work?
Really? You want more? I’m no scientist4. But this guy has you covered.
Warning: contains images of a real digestive tract and realistic simulations of digestion.
And why would someone want it?
I mean, without it, you’ll die.
BUT, protein consumption has become the latest nutritional obsession AND - and very much the reason why you’re getting this post - it’s pretty crucial that women heading towards menopause are eating adequate protein.
As oestrogen falls and we get older, we tend to lose muscle mass and strength, while our muscles also become less responsive to the signals that tell them to build and repair themselves5.
Protein provides the amino acids needed to make new muscle6. Protein is also an important structural component of bone, which matters increasingly after menopause as the risks of osteoporosis and fractures increase.
And then… skin. Collagen is a protein, and the decline in oestrogen around menopause causes collagen production to fall and existing collagen to be lost more rapidly. As we produce less collagen and our existing ‘bank’ of collagen is gradually depleted, skin becomes thinner, less firm and elastic, and slower to repair itself.
Consuming more protein can’t override the effects of menopause, but not eating enough means you’re depriving your body of the amino acids that it needs to maintain muscle, bone and skin - when age and waning oestrogen are already making that job harder.
Do you have to start eating 9 chicken breasts a day?
I understand your concern. Protein can seem daunting AF. And Protein Bores are some of the worst people to end up stuck with at parties7.
Unless you’re a competitive bodybuilder8, during [peri]menopause, you can aim for a daily intake of 1-1.6 grams of protein per kg that you weigh9.
There will be more to follow in a more in-depth post soon, but in the meantime, this NHS guide is pretty handy if you’re not even sure where to start.
But… I’m vegan :(
Of course you fucking are.
Here you go, assuming that you’re the same as every vegan on Insta/Reddit who can’t be arsed to use Google.
OWN YOUR CHOICES.
Anything else I think you should know?
It’s in the footnotes, but bears repeating here: if you’re taking a GLP-1 and are menopausal, it’s really crucial you’re eating enough protein to minimise loss of muscle/lean mass. Per the footnotes, consult your doctor about this.
Also, I find protein boring AF10, but having researched this backwards, forwards and sideways, the evidence is unignorable: women in their 40s and above need to be actively prioritising protein consumption in their diets11.
I typically only write about things that I feel like getting shouty about. Protein - regrettably - is worth getting shouty about. It’s genuinely important to start upping your intake now if you want a healthy old age.
.Until next time! x
Disclaimer: ‘WTF is…’ guides are intended to be a 3-5 minute introduction to a topic. They are, by their nature, not exhaustive.
If you have a concern that I’ve irresponsibly included/omitted information, don’t hesitate to get in touch to let me know and I’ll take a look.
Reminder that any cosmetic work undertaken should be in accordance with The 6 rules of cosmetic work. Here they are, in case you missed them the first time…
AKA the fundamental building blocks of life
THE HUMAN BODY IS A MIRACLE
There are 9 amino acids that the body can’t produce on its own that we have to obtain from food. These are called essential amino acids.
Actually, I’m technically a Social Scientist, but that mainly qualifies me to wow people with my Scorching Hot Takes on (amongst many other things) problematic kinship structures, rather than the human digestive tract.
I know we’re supposed to regard ageing as a gift, but this feels like quite a shit part of getting older.
Particularly when combined with resistance exercises
If I know you and you think I mean you, I don’t. Unless you’ve noticed that I tend to ignore you at parties 👀
Which, with the greatest of respect to my readership, I’m aware does not apply to a majority of you
There are a bunch of menopause protein calculators out there that will factor in your age, weight, height, and activity levels, but the basic advice is relatively unchanged. This will vary if you’re actively trying lose weight, taking a GLP-1 or have other health factors. I AM NOT A DOCTOR. Consult your doctor if you’re unsure.
Carbs and fat ftw 🙌🏼
It’s also never too late to start.