As women runners reach middle age and start to experience the hormonal shifts, muscle loss, and metabolic changes of perimenopause, good nutrition is not just important — it is critical. Protein is central to this, and recent trends — especially on social media — have highlighted its many benefits for the midlife female athlete. Protein works best, however, as part of a balanced athlete-centered diet — perimenopausal runners should make sure other important nutrients aren’t neglected.
HOW MUCH PROTEIN DO PERIMENOPAUSAL RUNNERS NEED?
Perimenopause can have big effects on a runner’s body. Many women start to notice slower recovery, decreased muscle mass, and a slower metabolism. Fluctuating and decreasing estrogen levels also contribute to increased inflammation and changes in bone health. Prioritizing protein can help slow and possibly negate these changes. The general recommendation is for active women to get 1.6– 2.2g per kg of body weight (or approximately 1 gram per pound) daily. For a 145-pound runner, that’s roughly 105–145g of protein per day. During high training volume up to 2.4g per kg might even be considered. This increased amount versus the standard recommendation works to preserve and build lean muscle mass, supports fast post-run recovery, aids in collagen production to bolster bone and joint health, and provides amino acids that promote hormonal balance.
TIMING YOUR PROTEIN INTAKE: It Matters
Research has shown that the timing of protein intake matters. The most critical time for consumption for female runners in perimenopause is 30-60 minutes post-run or post-workout. Having 25-40g within this window maximizes muscle repair and synthesis. Remaining protein should be spread across other meals during the day as evenly as possible.
CHOOSING SOURCES OF PROTEIN: The Best Protein Sources for Women Athletes Over 40
The source of protein is important as well. The best sources are animal-based products such as chicken, salmon, cottage cheese, Greek yogurt, and eggs. These are typically highest in quality and completeness. The human body requires dietary intake of 9 essential amino acids that it cannot make itself. Animal proteins are “complete,” meaning they contain all 9 in optimal amounts. They are also easily digested and absorbed by the body, so less protein is wasted. If you follow a vegetarian or vegan diet, however, plant-based options such as lentils, legumes, edamame, tempeh, quinoa, and hemp seeds are also great options.
PROTEIN SUPPLEMENTS: Do You Really Need Them?
If your daily meals aren’t consistently meeting your protein targets — even after prioritizing protein-rich foods — a quality supplement can help fill the gap. Whey protein is a particularly good option for perimenopausal women, as it’s rich in leucine (the amino acid most responsible for triggering muscle protein synthesis). Plant-based alternatives like pea protein are a solid choice if you’re dairy-free or simply prefer them. Both work well blended into a post-run smoothie or mixed with milk for a quick recovery drink. Protein bars can also be convenient on busy days, just check the label — look for at least 15–20 grams of protein and minimal added sugar.
CARBS AND FATS FOR WOMEN RUNNERS OVER 40: They Just as Important as Protein!
Protein is vital, but in your efforts to meet your daily requirements it shouldn’t be at the expense of foods that fuel and restore your body. Carbohydrates provide the primary energy source glycogen — the fuel your muscles store for running — and are non-negotiable for performance. Insufficient carbs can lead to thyroid dysfunction, elevated stress hormones, and of course, “hitting the wall” during prolonged exercise. Runners experiencing perimenopause should not limit carbs, but rather choose high quality carbs. Reach for whole grains like brown rice, starchy vegetables such as sweet potatoes, or fruit—especially antioxidant-rich berries.
Healthy fats also play an important dietary role in an athlete’s body. Omega-3 fatty acids support cognitive function, which can reduce the “brain fog” and memory issues common in perimenopause. They are also natural anti-inflammatories that can help soothe aching joints and may even ease hot flashes. Essential, fat-soluble vitamins (such as A, D, and E) need to be eaten with fat for your body to properly absorb them. Vitamin D is especially important for bone health as you age. The body also synthesizes hormones — including estrogen — from cholesterol which is derived from dietary fats. Good sources of healthy fats to incorporate into your meals include avocados, seeds, nuts, and olive oil.
THE BOTTOM LINE
Perimenopause is not the time to overcomplicate your nutrition — it’s the time to get intentional about it. Prioritize protein at every meal, fuel your runs with quality carbohydrates, and don’t fear healthy fats. Your body is working hard to adapt to significant hormonal changes, and the right nutrition is one of the most powerful tools you have to keep running strong, recovering well, and feeling your best through this transition and beyond.
For More Information Check Out These Resources!
High-protein foods: The best protein sources to include in a healthy diet from Harvard Health Publishing, Harvard Medical School
Why Is America Fixated on Protein? Not all proteins are created equal from Johns Hopkins Bloomberg School of Public Health
Note: While I am a nurse practitioner and a personal trainer, I am not your nurse practitioner or trainer. Always consult with your own medical provider regarding what is right for you.
References
Cruz-Jentoft AJ, Dawson Hughes B, Scott D, Sanders KM, Rizzoli R. Nutritional strategies for maintaining muscle mass and strength from middle age to later life: A narrative review. Maturitas. 2020 Feb;132:57-64. doi: 10.1016/j.maturitas.2019.11.007. Epub 2019 Nov 27. PMID: 31883664.
Martinez JA, Wertheim BC, Thomson CA, Bea JW, Wallace R, Allison M, Snetselaar L, Chen Z, Nassir R, Thompson PA. Physical Activity Modifies the Association between Dietary Protein and Lean Mass of Postmenopausal Women. J Acad Nutr Diet. 2017 Feb;117(2):192-203.e1. doi: 10.1016/j.jand.2016.10.009. Epub 2016 Nov 30. PMID: 27914915; PMCID: PMC5276713.
Sims ST, Kerksick CM, Smith-Ryan AE, Janse de Jonge XAK, Hirsch KR, Arent SM, Hewlings SJ, Kleiner SM, Bustillo E, Tartar JL, Starratt VG, Kreider RB, Greenwalt C, Rentería LI, Ormsbee MJ, VanDusseldorp TA, Campbell BI, Kalman DS, Antonio J. International society of sports nutrition position stand: nutritional concerns of the female athlete. J Int Soc Sports Nutr. 2023 Dec;20(1):2204066. doi: 10.1080/15502783.2023.2204066. PMID: 37221858; PMCID: PMC10210857.
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