Let’s talk about fuel. Because one of the most overlooked pieces in the peri-to-post-menopause transition is how much your nutrition needs shift – even if your appetite doesn’t.
You don’t need to cut more calories or try another restrictive plan. You need to eat smarter, not less. Yes, ladies, you read it right!
What to Prioritise in Perimenopause
- Protein is a non-negotiable. Your muscle-building ability is affected by hormone fluctuations. Aim for 35-40g per meal and 20g per snack.
- Carbs are not the enemy. Just time them well. Stick to mostly fruit and veg, and save starchier carbs (like pasta and bread) for pre/post workouts.
- Don’t train fasted. Eat something small with protein and carbs before exercise, and refuel properly within an hour afterwards.
- Support your sleep. Supplements like L-theanine or magnesium glycinate, and evening rituals that calm your nervous system, can make a real difference.
What to Prioritise in Post-menopause
- Protein targets stay the same. You still need >1g of protein per pound of bodyweight to maintain muscle and energy.
- Appetite may dip, but this doesn’t mean you need to eat less. Set reminders if needed and plan meals around your day.
- Support bone and brain health with omega-3s, vitamin D, and creatine.
- Aim for variety: 30+ plant foods a week to support gut health and overall vitality.
In both stages: stay hydrated, reduce alcohol, and focus on nutrient-dense whole foods. Because what you eat now is your investment in your future health.
Ready to feel strong, fuelled, and in control again?
LOKfit is here to help you train smart, nourish properly, and thrive through every stage of midlife and beyond.
This is the time to own your health like never before.
DM us or get in touch to book your consultation with one of our trainers and start building your physical insurance policy now!
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