Why resistance training and a high-protein diet are a powerful combo f

When you enter menopause, your body can feel like it’s changing in ways you never expected - muscle loss, slower metabolism, and even weaker bones. But here’s the good news: resistance training paired with a protein-rich diet can make a real difference. By focusing on building strength and fuelling your body with the right nutrients, you can stay strong, manage your weight, and feel healthier and more energised through every stage of menopause and beyond.

The importance of resistance training during menopause

Menopause brings a natural decline in oestrogen levels, which plays a key role in muscle and bone health. This hormonal shift can lead to muscle loss (sarcopenia) and an increased risk of osteoporosis, making resistance training an essential part of a healthy lifestyle.

What is resistance training?

Resistance training, also known as strength training, involves exercises that force your muscles to work against an external force, such as weights, resistance bands, or your own body weight. Common forms of resistance training include:

Weightlifting (dumbbells, barbells, kettlebells)
Bodyweight exercises (push-ups, squats, lunges)
Resistance band workouts
Machines (leg press, chest press, rowing machines)

Why resistance training matters

Here are some key reasons why resistance training is beneficial for women going through menopause:

Prevents muscle loss: As oestrogen levels drop, muscle mass tends to decrease. Resistance training helps slow this process, promoting muscle growth and preventing age-related muscle loss.
Boosts metabolism: More muscle means a higher metabolic rate. Resistance training can increase muscle mass, which in turn helps your body burn more calories at rest, making it easier to manage your weight during menopause.
Supports bone health: Resistance training is one of the best ways to strengthen your bones. It stimulates bone growth and helps prevent osteoporosis, a condition where bones become weak and brittle.
Improves balance and mobility: Strengthening your muscles through resistance exercises enhances balance and coordination, reducing the risk of falls and injuries as you age.
Elevates mood and energy: Regular strength training is known to improve mood, reduce anxiety, and boost energy levels. This can be particularly beneficial during menopause, when mood swings and fatigue are common.

The power of a high-protein diet

In addition to resistance training, fuelling your body with a diet rich in protein is essential. Protein plays a crucial role in repairing and building muscle tissue, supporting metabolism, and keeping you full and satisfied - key factors for navigating menopause with vitality.

Why protein matters during menopause

Here are the main benefits of consuming a high-protein diet during menopause:

Supports muscle recovery and growth: Resistance training creates small tears in muscle fibres, which then need protein to repair and grow stronger. Eating sufficient protein ensures that your muscles can recover and grow after each workout.
Aids in weight management: Protein has a high thermic effect, meaning your body burns more calories digesting protein compared to carbs or fats. It also helps curb hunger by keeping you feeling full longer, making it easier to manage weight and avoid overeating.
Preserves bone health: Protein isn’t just important for muscles—it’s also essential for maintaining strong bones. In combination with calcium and vitamin D, protein helps preserve bone density, reducing the risk of fractures.
Boosts metabolism: A diet high in protein can help prevent the metabolic slowdown that often occurs with age and hormonal changes. Protein boosts your metabolic rate because it takes more energy to digest compared to fats and carbohydrates.

How much protein do you need?

For women in menopause, it's recommended to consume around 1.2 to 2 grams of protein per kilogram of body weight per day, depending on activity levels. If you're regularly engaging in resistance training, aim for the higher end of this range to support muscle recovery and growth.

Combining resistance training and a high-protein diet

When you combine regular resistance training with a high-protein diet, you create a powerful synergy that enhances the benefits of both:

Maximised muscle growth and maintenance: Resistance training stimulates muscle growth, and protein provides the necessary building blocks for repair and recovery. Together, they help you maintain lean muscle mass and combat the natural decline in muscle that occurs with age.
Enhanced fat loss and weight management: Resistance training increases your metabolism by building muscle, while protein helps keep you full and boosts your calorie burn through digestion. This combination makes it easier to maintain a healthy weight during menopause.
Improved strength and mobility: A diet rich in protein ensures that your body has the fuel it needs to recover from workouts, leading to increased strength and endurance over time. This allows you to continue progressing in your training and maintain functional strength and mobility.

Best sources of protein for menopausal women

Here are some high-quality protein sources that are ideal for women going through menopause:

Lean meats (chicken, turkey, lean beef)
Fish (salmon, tuna, mackerel)
Eggs
Dairy (Greek yogurt, cottage cheese, milk)
Plant-based proteins (tofu, tempeh, legumes, lentils)
Protein powders (whey or plant-based, such as February Bloom’s Whey Pink Coconut Protein Powder)

Incorporating these into your meals and snacks will ensure you’re getting the necessary protein to support your resistance training efforts.

Sample high-protein, menopause-friendly day

Here’s an example of what a day of eating could look like when combining a high-protein diet with a focus on menopausal health:

Breakfast: Scrambled eggs with spinach and a side of Greek yogurt topped with chia seeds
Snack: A protein shake with February Bloom’s Whey Pink Coconut and almond butter
Lunch: Grilled chicken salad with quinoa, avocado, and a sprinkle of sunflower seeds
Snack: Cottage cheese with berries and walnuts
Dinner: Baked salmon with steamed broccoli and sweet potatoes

Start strengthening your body and health

If you’re looking for a way to stay strong, manage your weight, and improve your overall health during menopause, resistance training paired with a high-protein diet is a powerful combination. Not only does it help you build and maintain muscle, but it also supports your metabolism, bone health, and long-term vitality.

At February Bloom, we offer a range of high-quality protein supplements, like the Whey Pink Coconut, to help support your dietary needs during menopause. Whether you're just starting out with resistance training or you're looking to optimise your current routine, embracing this approach will help you thrive during this transformative phase of life.

For more advice on how to navigate menopause with strength and confidence, check out The Bloom and explore the holistic solutions we offer to support your journey!

Why resistance training and a high-protein diet are a powerful combo for women in menopause