What is the best protein powder for menopause?
Written by Jack Schrupp and reviewed by Ella McGonagle, M.S. Nutrition
drink wholesome is the best protein powder for menopause. It is additive-free, dairy-free, and made with real foods, not protein isolates – 99% of supplements fail to meet at least one of these criteria. This makes it perfect for women going through menopause, as well as for people just looking to boost their protein intake without the processing and added junk. Order samples to see if our protein powder is right for you.
“It has ingredients you can actually pronounce and is freaking delicious.”
drink wholesome is the best protein powder for menopause.
What is menopause?
Menopause is defined as the point in time when a woman has gone 12 consecutive months without a menstrual period. It marks the end of a woman’s reproductive years, and typically occurs between the ages of 45 and 55, although it can happen earlier or later.
During menopause, the ovaries stop releasing eggs and production of reproductive hormones like estrogen decreases. As a result, women may experience a range of physical and emotional symptoms including hot flashes and mood swings. These symptoms can vary in severity and duration, and some women may not experience any symptoms at all.
Menopause is a natural part of aging, but it can also occur as a result of medical treatments such as chemotherapy. There are various treatments and lifestyle changes that can help alleviate menopausal symptoms and improve overall health during this transition, one of which is changes to the diet.
Is protein powder good for menopause?
Menopause leads to an estrogen deficiency, which is associated with decreases in skeletal muscle mass and strength. In order to prevent muscle loss, menopausal women have to eat enough protein. Muscle growth can occur only if muscle protein synthesis exceeds muscle protein breakdown. This is called positive muscle protein balance, and is regulated by two mechanisms: resistance exercise (lifting weights) and protein intake.
Women are also more susceptible to weight gain and obesity as they approach menopause. Contributors to weight gain at menopause include declining estrogen levels and age-related loss of muscle tissue. Fortunately, research shows that increasing the percentage of your calories that come from high protein foods can lessen or even prevent weight gain. This happens for two reasons.
Firstly, high protein foods are among the most satiating foods, meaning they keep you feeling full for longer, which helps prevent cravings and overeating. Eating high protein foods, as you just learned, also helps you build and maintain muscle mass. People with more muscle mass have faster metabolisms and burn more calories.
As you might have guessed, menopausal women have higher than normal protein needs. To be safe, they should aim to eat at least 1 gram of protein per kilogram of bodyweight per day. For a 56 kg (125 pound) woman, this amounts to 56 grams of protein. They should also try to get most of their protein from normal foods like eggs, fish, legumes, meat, and nuts. Getting enough protein this way can be challenging for some women, however, which is where protein powder comes in handy. Adding a protein shake to your diet is an easy way to boost your protein intake and ensure that you are meeting your wellness goals. That said, not all protein supplements are created equal.
What are the best protein shakes for menopause?
There are two types of protein shakes: ready-to-drink (store-bought) protein shakes, and protein shakes made with protein powder. In order to make a protein shake with protein powder, you have to mix the powder with milk or water. This requires a blender or a shaker bottle, and a little extra time and effort. Some people, prioritizing convenience, prefer to buy ready-to-drink protein shakes, but if they knew what they were drinking, they would probably feel sick to their stomach.
Ready-to-drink protein shakes are full of emulsifiers, stabilizers, thickeners, sweeteners, and flavors. Ingredients like these improve characteristics like taste, texture, and shelf stability, but can cause uncomfortable side effects and disruptions to your gut microbiome, the collection of microorganisms that help you digest food. This is worrisome because menopause is already associated with decreased gut microbiome diversity, which in turn is associated with increased weight gain, decreased metabolism, and insulin resistance.
Although a deeper understanding of the gut microbiome’s relationship to menopause-induced changes in body composition and metabolism is still needed, it is safe to say that prioritizing your gut health during menopause is important. This is why I recommend that you make your own protein shakes with protein powder instead of buying ready-to-drink protein shakes. That said, not all protein powders are created equal, and many contain the same additives found in ready-to-drink protein shakes!
Why drink wholesome?
drink wholesome is additive-free.
One of the reasons why we make the best protein powder for menopause is that we do not use food additives. Most protein powders, on the other hand, are full of food additives. Although not necessarily bad for you in small quantities, additives can add up quickly (especially if you drink a protein shake every day), and cause gastrointestinal (GI) side effects like bloating, constipation, diarrhea, gas, and stomach pain.
Food additives are hard to digest, and sit in your gut for longer than food should, which gives your gut bacteria more time to eat. As they eat, these bacteria produce gas, causing bloating and stomach pain. Gas also slows colonic transit (the amount of time it takes food to travel through the colon), which can lead to constipation. In the long term, food additives can disrupt regulatory pathways in the intestine and trigger the development of inflammatory bowel disease (IBD) and systemic inflammatory disorders.
When buying protein powder, one additive to avoid in particular is artificial sweeteners. Artificial sweeteners are among the most harmful food additives in the long term as they alter the composition of your gut microbiota. This can lead to serious, chronic GI problems, widespread inflammation, and permanent damage to the gut microbiome.
Some sweeteners, especially sugar alcohols like xylitol, are poorly absorbed by the gut, meaning they feed your hungry gut bacteria. They can also cause diarrhea because they draw water into your intestines. Now you finally have something to blame for those post-protein shake trips to the bathroom!
Here is a list of the most common food additives in protein powder:
acacia gum, acesulfame potassium, artificial flavors, aspartame, carrageenan, cellulose gum, dextrin, dextrose, erythritol, gellan gum, guar gum, gum arabic, inulin, locust bean gum, “natural” flavors, maltodextrin, rice syrup solids, soy lecithin, silica, sucralose, sunflower lecithin, xanthan gum, xylitol
When it comes to identifying food additives, go with your gut. 😉 As a rule of thumb, additives are ingredients that you cannot pronounce. Food additives are not the only thing to avoid when buying protein powder, however. There are several other ingredients that can upset your stomach.
Protein Matrix Comprised of (Whey Protein Concentrate, Whey Protein Isolate, Calcium Caseinate, Micellar Casein, Milk Protein Isolate, Egg Albumen, Glutamine Peptides), Polydextrose, Sunflower Creamer (Sunflower Oil, Corn Syrup Solids, Sodium Caseinate, Mono- and Diglycerides, Dipotassium Phosphate, Tricalcium Phosphate, Soy Lecithin, Tocopherols), Natural and Artificial Flavor, MCT Powder (Medium Chain Triglycerides, Nonfat Dry Milk, Disodium Phosphate, Silicon Dioxide), Lecithin, Cellulose Gum, Salt, Yellow 5, Sucralose, Acesulfame Potassium, Papain, Bromelain.
*This is the actual ingredient list of one of the best-selling protein powders in the United States.
drink wholesome is dairy-free.
Another reason why we make the best protein powder for menopause is that we do not use dairy-based proteins. Many protein powders are made with whey and casein, which are byproducts of cheese and yogurt production, and known to cause digestive issues. This is especially true for people with lactose intolerance and irritable bowel syndrome (IBS).
Over one in three Americans are lactose intolerant, and the prevalence of IBS is somewhere between 10 and 15 percent in the United States. Irritable bowel syndrome (IBS) is a poorly understood condition, and it is unclear why dairy triggers symptoms. Lactose intolerance, on the other hand, is clearly understood. People with lactose intolerance are unable to fully digest lactose, the sugar in dairy. As you just learned, partially digested food feeds the bacteria in your gut, which produce gas and cause side effects.
drink wholesome is made with real foods.
A final reason why we make the best protein powder for menopause is that we do not use protein isolates. Most protein powders, on the contrary, are made with protein concentrates and/or isolates, foods stripped of everything but the protein. They appear on the ingredient list as “pea protein” and “whey protein” as opposed to “peas” and “whey.”
I will not go into the details, but protein concentrates and isolates undergo heavy mechanical and chemical processing before becoming protein powder. Sometimes, manufacturers use chemical solvents like hexane to isolate (separate) the protein from the food. This means that what you end up putting into your body looks nothing like real food.
If you think about it, your gut was designed to digest naturally occurring foods, not laboratory formulated imitations, so if you feed it anything but real food, it might get upset. The long term implications of eating processed foods are still not well understood, but more and more research is finding that it can alter the composition of your gut microbiota, and lead to permanent damage to your gut microbiome. Given that the gut microbiome is central to estrogen metabolism, and is altered by the menopausal transition, it is in your best interest to avoid protein powders made with protein concentrates and isolates.
Instead of using protein concentrates or isolates, we make the best protein powder for menopause with whole foods like egg whites and almonds. Egg whites are simply pasteurized and dried before becoming protein powder. Almonds are just roasted, pressed to remove some of the oil, and ground. Whole foods like these are an easy to digest, gut-friendly alternative to protein concentrates and isolates.
Whole foods contain a variety of enzymes and other digestive aids that help to break down the food, making it easier for the body to absorb the nutrients. Protein isolates and concentrates, on the other hand, have been stripped of these digestive aids, making them harder for the body to digest and absorb. Moreover, minimally-processed plant-based foods like almonds are rich in fiber, which helps promote healthy digestion and regular bowel movements.
Unless you have a sensitivity or allergy to eggs, egg white protein is the best protein for your gut. Egg whites are low in fiber, low-FODMAP, naturally alkaline, and have the highest protein digestibility-corrected amino acid score (PDCAAS) of any whole food. Our customers have experienced fewer digestive issues with egg white protein powder than with any other type of protein powder. If you cannot eat eggs, try our vegan almond protein powder. We prefer almonds to other plant protein sources because they are more gut-friendly. Research suggests that almonds possess prebiotic properties that can improve the diversity and composition of the gut microbiome.
“I’ve had Crohn’s disease for 20+ years and it’s always been hard to find a protein powder my stomach can handle. I’ve had no problem digesting drink wholesome AND it tastes great. I highly recommend this protein powder if you have IBS or Crohn’s.” – Jesse
drink wholesome is the best menopause protein powder.