How to Eat for Strength & Energy in Menopause

Menopause can bring a rollercoaster of energy dips, brain fog, and muscle loss.

But the right nutrition can make all the difference in how you feel each morning and how strong you stay long-term.

Your metabolism slows, hormones fluctuate, and your body processes nutrients differently than before.

This means that what you eat is no longer just about calories—it’s about fueling your body for energy, strength, and balance.

If you’ve been struggling with low energy, mid-morning crashes, or feeling sluggish all day, this guide is for you.

So for todays post, I am going to break down exactly what to eat for sustained strength and energy during menopause...No, this is not going to be another one of those calorie counting pontificating blurbs!

So my approach will be to provide an evidence based practical approach to nutrition.

For a deeper understanding of menopause symptoms and changes, be sure to check out the NHS menopause guide.

Protein isn’t just for bodybuilders—it’s essential for muscle maintenance, metabolism, and energy stability during menopause.

As your Ostrogen levels decline, your body naturally loses muscle mass, which can slow metabolism and cause fatigue.

✅ Best Protein Sources:

• Eggs – Packed with protein and healthy fats for lasting energy.

• Greek yogurt – High in protein and probiotics, which are great for gut health.

• Lean meats & fish – Chicken, turkey, salmon, and tuna.

• Legumes – Lentils, chickpeas, and black beans for plant-based protein.

• Protein powders – A quick and easy way to supplement when needed.

Quick Tip: Start your morning with a high-protein breakfast (like eggs and avocado on whole-grain toast) to prevent mid-morning crashes.

Learn more about strength training for menopause and why it’s crucial for energy and muscle maintenance.

If your energy levels rise and fall like a yo-yo, blood sugar imbalances might be the culprit.

Processed carbs and sugary foods spike your blood sugar, leading to crashes that leave you exhausted.

✅ How to Keep Blood Sugar Steady:

• Choose complex carbs – Whole grains, quinoa, oats, and sweet potatoes.

• Pair carbs with protein and fats – This slows digestion and prevents energy dips.

• Avoid ultra-processed snacks – They cause rapid blood sugar spikes and crashes.

Quick Tip: Instead of grabbing a muffin or cereal in the morning, opt for a balanced meal like scrambled eggs with spinach and whole-grain toast.

If you’re unsure about which foods help or hurt menopause energy, check out how chewing your food more can improve digestion and energy.

Fats are crucial for hormone production, brain function, and energy stability.

The right fats help you feel full longer, preventing the need for sugary snacks.

✅ Best Healthy Fats:

• Avocados – Great for steady energy and heart health.

• Nuts & seeds – Almonds, walnuts, flaxseeds, and chia seeds.

• Olive oil & coconut oil – Healthy sources of unsaturated fats.

• Fatty fish – Salmon, mackerel, and sardines for omega-3s.

Quick Tip: Add a tablespoon of chia seeds or flaxseeds to your morning smoothie for lasting energy and hormone support. Nice!

Also, consider which menopause workouts burn fat and boost energy best to complement your nutrition.

Dehydration is one of the most overlooked causes of fatigue, brain fog, and muscle cramps in menopause.

Your body’s ability to retain water changes with age, making hydration even more critical.

✅ Hydration Hacks:

• Start your morning with a glass of water before coffee.

• Aim for at least 2 litres of water per day.

• Infuse water with lemon or cucumber for added electrolytes.

• Limit caffeine in the afternoon to prevent energy crashes.

Quick Tip: If you struggle with drinking enough water, set reminders or keep a reusable bottle nearby throughout the day.

For more hydration strategies and menopause-specific energy hacks, check out 10 menopause lifestyle habits that improve energy and sleep.

Menopause increases your need for specific vitamins and minerals that support energy production, bone health, and hormone balance.

✅ Nutrients to Prioritise:

• Magnesium – Reduces fatigue and muscle cramps (found in leafy greens, nuts, and dark chocolate).

• Iron – Supports oxygen transport for energy (found in red meat, lentils, and spinach).

• Vitamin B12 – Essential for energy metabolism (found in eggs, fish, and dairy).

• Vitamin D – Supports muscle strength and mood (found in fatty fish and sunlight).

Quick Tip: If you’re always tired, consider checking your iron and B12 levels with your doctor.

For a complete guide on fitness coaching during menopause, read how menopause fitness coaching can help you thrive.

You can also explore Dr. Louise Newson’s expert insights on hormone health during menopause.

I always mention this in my posts (dont want to sound like a broken record here!), but, its all about making those small shifts in what and when you eat, where you will start to experience better energy, sharper focus, and improved strength in menopause.

Now, again, this is not an overnight fix, but, you really can make big gains in your health, by making those small consistent changes.

For more scientific insights, refer to the World Health Organisation’s menopause fact sheet.

If you’re ready to transform your energy and strength, grab my free 7-Day Menopause Reset Guide.

It’s packed with simple meal plans, mindset tips, and movement strategies to help you feel your best.

Ready to take the next step? Download the 7-Day Menopause

Download the FREE Reset Guide here to kickstart your transformation with simple, effective strategies.