In this episode we discuss some foods to help promote great postmenopausal health as a woman and a runner so you may enjoy running into older age and minimise the risk of health conditions associated with postmenopausal years.

We will focus on 3 groups of nutrients to support post menopause.

We will outline the nutritional properties of each and consider how they may be added as part of your meal plan with some menu ideas.

The 3 nutrient groups we’ll be discussing today are

1. Protein

2. Bone Building Nutrients

3. Phyto-oestrogens

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Why are we talking about post menopausal nutrition or runners?


Trends in running, there are more female than male runners for the first time in history. In total female participation has risen from under 20% in 1986 to just above 50% in 2018.


What is the post menopausal phase of life and how do women know they are post menopausal?


The health risks associated with post menopause.


Why is protein consumption important for post menopausal runners and how much protein is required.


In the postmenopausal phase, runners must protect really against osteoporosis and the risk of fractures. We discuss the role of bone building nutrients.

Food sources of Calcium include: Milk, Cheese, Sardines, Dark Green Leafy Vegetables, Nuts, and Seeds.

Food sources of Vitamin D include: Oily fish, Eggs, Butter and Mushrooms.

Vitamin D is made naturally by safe sun exposure to your skin. For optimal Vitamin D status you may require to test status and perhaps take supplements.

Food sources of Magnesium include: Dark Green Leafy Vegetables, Nuts and Seeds.

Food Sources of Collagen: eating adequate protein alongside foods rich in vitamin C, zinc and copper will support collagen production.

Food Sources of Trace nutrients: eating a wide range of fruit and vegetables may help to provide these trace nutrients or alternatively consider a multi supplement.


Phytoestrogenic foods and their role in post menopausal nutrition.


Food and Menu Ideas for post menopausal nutrition.

Breakfast – Overnight Oats with Berries, Yoghurt and Milled Flaxseed OR Green Bone Building Smoothie

Lunch – Sardine pate with oatcakes and salad or Lentil and Tofu Soup

Evening Meal – Mexican Beef or Veggie Chilli with brown rice and rainbow salad OR Marinaded Ginger Sesame Seeded Chicken or Salmon or Tofu served with a stir fry of edamame beans, broccoli and cauliflower

Snacks – Hummus with Crudites, Cup of Miso Soup, Homemade Protein Bounce Ball, Dark Chocolate with a few Almonds

Other resources

Menopausal FAQ

Postmenopausal Syndrome

Post menopausal Medical News



1. Postmenopause is a life phase which starts 12 months after our last period and lasts for the rest of our life – which we hope will be long and healthy.

2. Health Risks associated with this stage of life include sarcopenia, osteoporosis, cardiovascular disease and diabetes.

3. Focussing on optimal protein consumption, bone building nutrients and phyto-oestrogenic foods will help support our overall health and running as we age.

4. As an older runner it is key to maintain lean muscle mass and protect against injury especially fractures.

5. Resistance and strength based exercise is as important as the food you eat so give both equal priority.

Ensure you eat enough! We didn’t mention this however there is a tendency for people to reduce their food intake as they get older and this may inadvertently lead to nutrient

Related Episodes:

Muscle Mass to Power Your Running

Focus on Smoothies For Runners

Bone Health Part 1

Bone Health Part 2


The suggestions we make during this episode are for guidance and

advice only, and are not a substitute for medical advice or treatment.

If you have any concerns regarding your health, please contact

your healthcare professional for advice as soon as possible.

Aileen Smith and Karen Campbell host RUNNERS HEALTH HUB. A place for like-minded female runners who are looking for simple ways to support running performance, energy, endurance, and general great health.

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Aileen and Karen