Why Protein Matters More Than Ever in Perimenopause and Menopause

If your body feels like it's playing by new rules in your 40s and 50s, you're not imagining it. Menopause brings a drop in estrogen, and that decline is linked to more visceral fat along with lower bone density, muscle mass, and muscle strength. The changes start earlier than many women expect: one review found muscle mass was about 2.5% lower in perimenopausal women and 5.7% lower in postmenopausal women compared with premenopausal women. Estrogen matters here because it acts directly on muscle through estrogen receptors and indirectly by influencing growth hormone and IGF-1. 

Losing muscle isn't just about strength. It affects your metabolism too. The long-running Study of Women's Health Across the Nation (SWAN) found that at the start of the menopause transition, the rate of fat gain doubled while lean mass began to decline, and these shifts continued until about two years after the final period. Here's the sneaky part: the scale may not show it, because the fat gained and the lean mass lost can cancel each other out. Another study tracking women through menopause found that fat oxidation dropped by 32% in women who became postmenopausal, while it stayed steady in those who remained premenopausal. The researchers concluded that decreased energy expenditure and fat burning at menopause onset can predispose women to weight gain if lifestyle changes aren't made. Protecting your muscle is one of the most powerful lifestyle changes you can make.

So how much protein do you actually need? The standard RDA of 0.8 grams per kilogram of body weight is designed to prevent deficiency, not to help you thrive as you age. Some researchers using newer measurement methods have estimated requirements for older men and women closer to 1.2 g/kg per day, roughly 40% higher than current recommendations. Similarly, the international PROT-AGE study group recommends older adults aim for at least 1.0 to 1.2 g/kg per day, with 1.2 g/kg or more advised for those who exercise or are otherwise active. For a 150-pound woman, that works out to roughly 68 to 82 grams of protein a day, which can be tough to hit with meals alone, especially on busy days or if you eat mostly plants. (If you have kidney disease, check with your doctor first, since people with severe kidney disease may need to limit protein.)

The good news? That's exactly why we created VePRO: to help women give their bodies the building blocks they need through this transition.

Protein works best alongside movement, and strength training is your secret weapon. Researchers note that resistance training and a high-protein diet are effective ways to maintain or increase muscle mass after menopause. In one trial of postmenopausal women doing strength training, those who increased their protein to about 1.2 g/kg saw a small extra improvement in walking speed tests compared with those eating the RDA amount, a reminder that every bit of support counts when it comes to staying active and independent. And you don't need dairy to get results: in a 12-week study, participants who took pea protein during resistance training saw a significantly greater effect on muscle thickness than placebo, with whey falling between the two. (That study was done in young men, so more research in women is welcome, but it shows plant protein can pull its weight.)

That's where VePRO comes in. Each serving delivers twenty grams of organic brown rice protein and natural pea protein, supplying essential and non-essential amino acids that support metabolic function and muscle recovery. Beyond protein, VePRO includes a vitamin and mineral blend designed to provide nutrients that may be lacking in a plant-based diet, plus an organic superfood blend, all in a formula made without fillers or gimmicks, and free of GMOs, artificial ingredients, and preservatives. Just mix one serving with 6 to 8 ounces of water, milk, or your favorite cold beverage after a workout or alongside breakfast to help close your daily protein gap. Available in rich Chocolate and smooth Vanilla, VePRO makes it simple to feed your muscles, support your metabolism, and step into this next chapter feeling strong.

Sources

1. Menopause, Female Sex Hormones, Skeletal Muscle Mass and Muscle Protein Turnover in Humans (narrative review). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC12916153/
2. The Menopause Society, press release, March 19, 2025. https://menopause.org/press-releases/new-study-identifies-potential-predictive-biomarker-for-sarcopenia-in-midlife-women
3. Sarcopenia in Menopausal Women: Current Perspectives, International Journal of Women's Health (2022). https://www.dovepress.com/sarcopenia-in-menopausal-women-current-perspectives-peer-reviewed-fulltext-article-IJWH
4. Greendale et al., Changes in body composition and weight during the menopause transition, JCI Insight (2019). https://insight.jci.org/articles/view/124865
5. SWAN study summary of the above. https://www.swanstudy.org/changes-in-body-composition-and-weight-during-the-menopause-transition/
6. Lovejoy et al., Increased visceral fat and decreased energy expenditure during the menopausal transition, Int J Obes (2008). https://pubmed.ncbi.nlm.nih.gov/18332882/
7. Protein Requirements during Aging, Nutrients. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4997405/
8. Bauer et al., PROT-AGE Study Group position paper, JAMDA (2013). https://pubmed.ncbi.nlm.nih.gov/23867520/
9. Analysis of combinatory effects of free weight resistance training and a high-protein diet in postmenopausal women (2024). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC12877237/
10. Nahas et al., Moderate Increase in Protein Intake… in Postmenopausal Women Following Resistance Exercise, Nutrients (2019). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6627078/
11. Babault et al., Pea proteins oral supplementation promotes muscle thickness gains during resistance training, JISSN (2015). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4307635/
12. Protea Nutrition, VePRO product page. https://proteanutrition.com/products/ve-pro

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. This content is for educational purposes only and is not a substitute for individualized medical advice.