Macronutrients During Menopause

Higher protein intake is associated with leaner body mass, lower frailty risk, and better physical function in postmenopausal women. Lower carbohydrate intake with moderate healthy fat intake appears to reduce weight-gain risk in postmenopausal women. Protein requirements increase with age because skeletal muscle protein synthesis becomes less efficient in response to exercise. Meals combining lean protein, vegetables, and fiber-rich foods are recommended for blood sugar stability, satiety, and reduced snacking. Macronutrient demands change meaningfully during the menopause transition.