Menopause and Muscle: Staying Fit and Healthy with a Plant-Based Diet

Article by Caitlin Arnold. Caitlin is a plant-based Coach and Founder of Plant Forged Physique. She’s an Accredited Sports Nutritionist, Strength & Conditioning coach, vegan bodybuilder, and bodybuilding judge. She spends much of her time working with plant-based clients of all ages and goals to help them achieve their best health and bodies.

If you’re already vegan, or considering giving a plant-based diet a go: learn how a plant-based diet can positively impact your health as you age, and what you need to know from both a nutrition and training perspective to ensure optimal health, fitness, and strength.

Nutrition

There are 4 main things to keep in mind when it comes to managing nutrition around menopause:

1 Meet your Plant Protein Needs

Adequate protein intake is crucial for maintaining and building muscle, especially as muscle mass naturally declines with age – known as sarcopenia – and our bodies become less responsive to the muscle-building stimulus of protein.

The good news is this lack of responsiveness can be overcome by increasing our protein intake.

It’s recommended that older adults consume 1.2-2.0g of protein per kilogram of bodyweight, per day – or higher. For a 70 kg (154 lb) woman, this translates to 85-140g of protein each day.

The best plant-based protein sources are complete proteins, containing all essential amino acids, and are primarily composed of protein. These are “efficient” sources of protein.

Complete and efficient plant proteins are:

• Firm or hard tofu
• Tempeh
• Textured Vegetable Protein (TVP)
• Some plant-based meats
• Plant-Based Protein Powders

Consider Supplementing with Leucine

Leucine is an essential amino acid, meaning our bodies cannot produce it, so we must obtain it through our diet. It plays a crucial role in protein synthesis, which is essential for muscle growth and repair.

It acts as a signal for initiating protein synthesis in muscle cells. Essentially, if muscle growth was like driving a car, leucine is the key in the ignition.

Leucine can be found in only a handful of plant-based proteins, namely soy proteins – such as tofu, tempeh and TVP. And so it’s important to include these sources regularly in your diet.

Leucine can also be found in supplement form, which is a concentrated and convenient form of the amino acid. Leucine-rich supplements have been shown to increase muscle strength, mass, and performance in older adults, compared to those who didn’t receive the supplement.

 

2 Embrace Plants For Weight Management

As we age, some women notice changes in body fat accumulation and distribution.

Observational studies show that people on plant-based diets generally have lower body weights than omnivores. They compared weight loss on plant-based (vegan or vegetarian) to omnivorous diets. People on either vegetarian or vegan diets lost 2.02 kg on average more than omnivorous diets. But those specifically on vegan diets lost more weight, averaging 2.5kg compared to 1.5kg for vegetarians.

This is because a plant-based diet has a higher prevalence of low-calorie dense foods.

Incorporating an abundance of whole plant foods, such as fresh fruits, vegetables, legumes, and whole grains, is beneficial for several reasons. These foods are rich in water and fibre, making them low in calorie density relative to their volume. This characteristic promotes a feeling of fullness and satisfaction, aiding in weight management by supporting a lower caloric intake.

 

3 Prioritising Key Micronutrients

There are certain nutrient deficiencies that occur more commonly as we age, and maintaining adequate levels can help ensure your health and longevity.

Vitamin B12 – Vitamin B12 is crucial for brain and nerve health. B12 deficiency appears more commonly as we age. To maintain levels, consider daily supplementation of 200-500 mcg or 1000 mcg 2-3 times weekly.

Calcium – Crucial for bone health and reducing the risk of osteoporosis. Oestrogen plays a significant role in maintaining bone density by inhibiting bone breakdown and promoting bone formation. After menopause, oestrogen production declines, leading to a gradual loss of bone density and strength. So menopausal and postmenopausal women have higher calcium requirements.

Calcium can be found in some nuts, seeds, leafy greens, and fortified plant-based milk and yoghurt. Calcium supplementation can also help you ensure you’re meeting your needs easily –  500mg to 600mg of calcium supplements per day is considered safe and effective.

Vitamin D – To improve the absorption of calcium, you need to make sure you get enough vitamin D.

Vitamin D is obtained through sun exposure or food. That said, there are a limited number of foods naturally rich in vitamin D, and most good sources are purposely fortified products.

For most Australians, adequate vitamin D levels are reached through regular incidental exposure to the sun – or about 10-15 mins in summer and about 30 minutes in winter per day.

But despite this, vitamin D deficiency is widespread in Australia. Low levels have been linked to weakened bones, poorer mental health, IBS symptoms, reduced performance and recovery, and compromised immunity, among other issues.

It’s recommended to monitor your levels with a simple blood test and supplement accordingly.

For maintenance, daily doses of 1000-2000 IU are recommended. Not all Vitamin D supplements are vegan, so it’s worth purchasing from brands you know are plant-based.

Omega-3 Fatty Acids – Omega-3 fatty acids are essential for maintaining overall health, metabolism regulation, inflammation reduction, protecting against heart disease and blood pressure, and brain function as we age.

There are three types of Omega 3s – alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

ALA is readily available on a plant-based diet, from nuts and seeds like flaxseeds, chia seeds, hemp seeds, walnuts, also edamame, tofu, and some oils.

By including at least one tablespoon serving of a plant-rich omega-3 food you can meet your daily ALA needs. The body converts ALA into the longer-chain omega-3 fatty acids EPA and DHA, however, the conversion process is not entirely efficient.

So it’s recommended to supplement with 250–500mg of combined EPA/DHA per day for general health.

Iron – Iron is a crucial nutrient essential for the body, as it facilitates oxygen transport to cells and tissues, supports immune function, and contributes to energy production. Iron deficiency – known as anaemia – is common among older adults.

For optimal iron intake, female vegans and vegetarians should aim for 1.8 times the Recommended Dietary Intake (RDI) of non-heme iron. This translates to approximately 32 mg per day for women who menstruate and 14 mg per day for postmenopausal women.

Good plant-based sources of iron:

• Legumes such as lentils, chickpeas, and black beans
• Leafy greens like spinach, kale, and collard greens
• Whole grains such as quinoa, brown rice, and oats
• Nuts and seeds, including pumpkin seeds, hemp seeds, and almonds
• Dried fruits like apricots, prunes, and raisins
• Soy foods such as tofu, tempeh, and TVP

Additionally, fortified foods can be excellent sources of iron on a plant-based diet, including plant-based Milo, Weet-Bix, Nutri-Grain, and fortified bread.

 

4 The Importance of Soy

Soy foods are particularly beneficial for peri and post-menopausal women due to their phytoestrogen content, which can mimic the effects of oestrogen in the body. This can help alleviate some menopausal symptoms and offer other health benefits:

Soy Alleviates Hot Flashes

Soy intake appears beneficial for women experiencing menopause and those who are postmenopausal. A comprehensive review of 43 randomised controlled trials investigated soy phytoestrogens’ effects on hot flashes and night sweats among perimenopausal and postmenopausal women.

Some trials demonstrated that supplements containing 30 mg or more of isoflavones consistently reduced the frequency of hot flashes. Studies using dietary soy or soy extracts also suggested a decrease in both frequency and severity of hot flashes and night sweats compared to placebos.

Soy Preserves Bone Health

Post-menopausal women have higher calcium requirements due to declining oestrogen levels, and failing to meet these needs can lead to bone loss and osteoporosis.

However, the phytoestrogens found in soy may offer protection against such bone density decline. In a cross-over study spanning 50 days, daily intake of isoflavones at 105 mg increased bone calcium content by 7.6%. This is comparable to the results seen with the leading medication commonly used in the treatment of osteoporosis – Risedronate.

This suggests that soy-derived isoflavones could be a valuable support for bone health.

Soy Reduces Breast Cancer Risk

While menopause itself is not associated with an increased risk, the rates of many cancers, including breast cancer, increase with age. In addition, some of the drugs – such as hormone replacement therapy – used to manage menopausal symptoms may increase a person’s breast cancer risk.

Contrary to common but false concerns, moderate soy consumption does not elevate breast cancer risk; instead, phytoestrogens in soy may offer protective benefits, countering the notion that higher oestrogen levels inherently increase cancer risk.

The Shanghai Women’s Health Study, a comprehensive investigation involving over 70,000 Chinese women over seven years, stands as the most extensive research on soy intake and breast cancer risk.

A significant finding revealed that women consuming the highest amounts of soy experienced a remarkable 59% lower risk of premenopausal breast cancer compared to those with the lowest soy intake levels. This effect is attributed to phytoestrogens in soy, which are believed to influence breast tissue in a protective manner against cancer development, mirroring findings observed in postmenopausal cohorts.

Exercise

5 Resistance Training is Key

Resistance training is crucial for both building and maintaining muscle mass as we age, which becomes increasingly important for our physique, overall health and quality of life. As we get older, we naturally lose muscle mass due to various factors, including hormonal changes and decreased physical activity.

Moderate to high intensity resistance training – anywhere from 2 to 5 times a week consistently – such as weightlifting or bodyweight exercises, stimulates muscle growth which then repair and grow stronger with proper nutrition. This process helps to counteract age-related muscle loss (sarcopenia), preserving strength and mobility.

Muscle tissue burns more calories at rest compared to fat tissue, contributing to better weight management and metabolic health.

Resistance training also plays a significant role in maintaining bone density – which declines after menopause and as we age. Weight-bearing exercises like squats, lunges, and resistance exercises with weights or resistance bands stimulate bone growth and density.

Beyond aesthetics, resistance training has broader health benefits, including improved cardiovascular health, better insulin sensitivity, and enhanced mood and mental health. It also supports joint health by strengthening the muscles around joints, potentially reducing pain and stiffness.

In Summary

While the time around menopause can be a period of great change, you can still achieve a great physique, health and fitness. Focusing on key elements of plant-based nutrition, coupled with a tailored strength training regimen, can help manage menopause and age-related changes and hormonal shifts effectively.

 

Time to take your plant-based fitness further?

Plant Forged Physique offers ready-made programs, and custom nutrition and training coaching. They design a personalised program just for you, striking the perfect balance between nutrition and movement. Enjoy life to the fullest and gain more energy for everything you love.

Visit their website to learn more, or book your free coaching consult with Caitlin.