Your body is going through hormonal changes that impact metabolism, muscle maintenance, and energy regulation. The right nutrition can help you train effectively, recover faster, and keep symptoms in check.
Focus on Protein First
With estrogen decline, your muscles become less responsive to protein. Dr. Marie-Claire Haver recommends aiming for 1.2–1.6g of protein per kg of body weight daily, while Dr. Lara Briden advises some women may benefit from 1.5–2g per kg for optimal muscle repair and recovery during perimenopause.
Good sources include:
Lean meats, poultry, and fish
Eggs and dairy
Plant-based proteins like lentils, beans, tofu, and tempeh
Greek yoghurt with berries and chia seeds
Protein smoothies with a quality powder and nut butter
Balance Blood Sugar
Unstable blood sugar can lead to fatigue, mood swings, and cravings. Pairing protein with fibre-rich carbs and healthy fats slows digestion and keeps energy steady.
Tips:
Choose whole grains instead of refined carbs
Include vegetables or salad at most meals
Add nuts, seeds, or avocado for healthy fats
Pair fruit with a handful of almonds instead of eating it alone
Support Recovery with Micronutrients
Key nutrients for perimenopause:
Calcium and Vitamin D for bone health
Magnesium for muscle relaxation, sleep, and hormone regulation
Omega-3 fatty acids for inflammation and heart health
Additions to try:
Oily fish like salmon or sardines twice a week
Dark leafy greens and broccoli for calcium and magnesium
A sprinkle of pumpkin seeds or walnuts on salads
Hydration Matters
Dehydration can worsen fatigue, headaches, and brain fog. Aim for at least 2 litres of water daily, and more if you’re training or in hot weather.
The Payoff
When you fuel your body well, you’ll notice better workout performance, fewer energy crashes, and improved recovery ,all essential for making the most of your strength sessions.
References:
Haver, M. C. (2023). The New Menopause.
Sims, S. (2016). ROAR.
Briden, L. (2018). The Period Repair Manual.