Decoding Nutrition for Active Women in Their 40s and Beyond

SENr Performance Nutritionist @committednutritionltd

The peri and post-menopause years don't get enough attention, especially when it comes to training and nutrition.

For women who train regularly or compete in sport, much of our younger years are shaped by advice on fuelling for performance, aesthetics, or crash dieting. But when perimenopause arrives — the years leading up to menopause, often beginning in our 40s — things can feel noticeably different. Hormonal changes may affect recovery, sleep can be more disrupted, and shifts in metabolism can make familiar routines less effective.

Menopause is not the end of performance. Instead, it marks the beginning of a new stage. With the right approach to nutrition, women can continue to support their energy levels, bone and muscle health, and reduce longer-term risks of chronic disease — while still enjoying their training.

What’s Actually Happening in Peri and Post-Menopause?

• Oestrogen and progesterone decline → affects bone health, muscle recovery, and cardiovascular protection.
• Muscle mass naturally decreases (sarcopenia) → meaning protein needs go up, not down
• Metabolism may change → not “slowed metabolism” but rather changes in body composition, activity patterns, and sleep.
• Hot flushes, night sweats, and poor sleep → can drive cravings, low energy, and reduced recovery.

A 2022 review in The Lancet highlighted that peri- and post-menopause is a critical window for preventing osteoporosis, cardiovascular disease, and type 2 diabetes through lifestyle choices (Davison & Davis, 2022).

Protein: Your Best Friend

One of the most powerful tools through menopause is protein.

Research shows women lose up to 8% of muscle mass per decade after 40 (Mitchell et al., 2012). Less muscle = reduced strength, slower metabolism, and higher risk of falls later in life.

• Aim for 1.6–2.0g of protein per kg bodyweight per day (Phillips et al., 2020).
• Spread it across the day — 20–30g at meals.
• Think Greek yoghurt, eggs, fish, poultry, beans, lentils, tofu, and whey protein if needed.

Carbohydrates: Fuel, Don’t Fear

Carbs often get demonised midlife, but here’s the reality: they support recovery, energy, and brain health. Oestrogen changes affect insulin sensitivity — so quality carbs become even more important.

• Focus on whole grains, oats, quinoa, brown rice, fruit and veg.
• Pair carbs with protein and fibre to support blood sugar control
• Avoid cutting them completely — low-carb, long-term dieting has been linked to hormonal stress and poor bone health (Areta et al., 2023).

Healthy Fats: Hormone Helpers

Fats aren’t just fuel — they’re building blocks for hormones. Omega-3s in particular help reduce inflammation and may improve vasomotor symptoms (hot flushes, night sweats).

• Aim for 2–3 portions of oily fish per week (salmon, mackerel, sardines).
• Add walnuts, chia seeds, flaxseed, and avocado

If intake is low, an omega-3 supplement (1–2g/day EPA+DHA) can help (Godos et al., 2020).

Bone Health: Calcium + Vitamin D

Declining oestrogen means bone loss accelerates — women can lose up to 20% of bone density in the 5–7 years post-menopause (NAMS, 2021). Nutrition is key to slowing this.

• Calcium: 1000–1200mg/day (milk, cheese, yoghurt, fortified plant milks, leafy greens).
• Vitamin D: 800–2000 IU/day depending on bloods and sun exposure.
• Combine with resistance training for best results.

Sleep, Recovery & Lifestyle

Menopause symptoms can wreck sleep. Poor sleep increases cortisol, drives cravings, and impacts immune and hormonal health.

Tips:

• Prioritise a consistent bedtime routine.
• Magnesium-rich foods (pumpkin seeds, dark chocolate, spinach) may help.
• Avoid alcohol — it worsens hot flushes and sleep disruption.

Immunity & Long-Term Health

Your immune system also shifts in peri-menopause. Under-fuelling or nutrient deficiencies (especially vitamin D, iron, and zinc) make it harder to recover from illness.
Professor Neil Walsh’s work shows that even mild micronutrient deficiencies and poor sleep double infection risk in athletes (Walsh et al., 2020). Through menopause, protecting immunity supports not only training but long-term health.

Tips:

• Fuel with enough energy — ditch the chronic dieting cycle.
• Prioritise protein every meal (25–30g).
• Choose quality carbs and fibre.
• Include healthy fats, especially omega-3s.
• Support bones with calcium, vitamin D + strength training.
• Protect sleep and recovery — they matter more than ever.

Final Words

Peri- and post-menopause isn’t a time to shrink yourself and follow super restrictive diet advice. It’s a time to fuel smarter, protect your bones and muscles, and thrive in a new chapter of life.

Your body is still strong, adaptable, and capable of performance — but it needs support.

Bonus Meal Ideas To Support This Chapter Of Life:

1. Smoked Salmon & Spinach Scrambled Eggs
High protein, omega-3s, vitamin D, iron, calcium

2. Mediterranean Chickpea & Quinoa Salad
Protein, fibre, healthy fats, magnesium, vitamin C, anti-inflammatory

3. Greek Yoghurt, Berry & Nut Parfait
Protein, calcium, vitamin D, fibre, antioxidants

What’s Next?

• Follow along on Instagram: @committednutritionltd

• Watch Hatch Athletic socials for upcoming launches and collabs

• Part 1 is also live — why performance driven female athletes need to prioritise nutrition first

Reference List:

Areta, J.L., Taylor, H.L., Koehler, K., Thomas, D.T. and Tipton, K.D., 2023. Low energy availability: history, physiology, consequences, and future directions. Sports Medicine, 53, pp.217–240. https://doi.org/10.1007/s40279-022-01762-5

Davison, S.L. and Davis, S.R., 2022. Menopause and health outcomes: An evidence-based approach. The Lancet Diabetes & Endocrinology, 10(7), pp.469–481. https://doi.org/10.1016/S2213-8587(22)00094-3

Godos, J., Currenti, W., Angelino, D., Mena, P., Castellano, S., Caraci, F. and Grosso, G., 2020. Dietary n-3 PUFA, Mediterranean diet and depression: results from the SMILE study. International Journal of Food Sciences and Nutrition, 71(4), pp.530–538. https://doi.org/10.1080/09637486.2019.1672621

Mitchell, W.K., Williams, J., Atherton, P., Larvin, M., Lund, J.N. and Narici, M., 2012. Sarcopenia, dynapenia, and the impact of advancing age on human skeletal muscle size and strength; a quantitative review. Frontiers in Physiology, 3, 260. https://doi.org/10.3389/fphys.2012.00260

North American Menopause Society (NAMS), 2021. The 2021 position statement: Management of osteoporosis in postmenopausal women. Menopause, 28(9), pp.973–997. https://doi.org/10.1097/GME.0000000000001831
Phillips, S.M., Chevalier, S. and Leidy, H.J., 2020. Protein “requirements” beyond the RDA: implications for optimising health.

Applied Physiology, Nutrition, and Metabolism, 41(5), pp.565–572. https://doi.org/10.1139/apnm-2015-0103
Walsh, N.P., et al., 2020. Position statement. Part one: Immune function and exercise. Exercise Immunology Review, 26, pp.7–52.