• Kate Bramley

Coach Kate's Endurance Sport Lessons - Menopause and Endurance Training

Common symptoms of menopause:
  • hot flushes

  • night sweats

  • weight gain

  • mood swings

  • insomnia

Menopause can also affect your ability to recover after an intense workout. And current research indicates this is more to do with oestrogen levels rather than the symptoms listed above.


Physiological changes with peri menopause and menopause:
  • Loss in bone density

  • Loss of lean muscle mass

  • Slower muscle repair

  • Increased body fat particularly around belly

  • Changes in metabolism and hunger / satiety signals


How to maintain performance:
  • Complete strength and conditioning exercises to maintain muscle mass

  • High intensity aerobic training is important in reducing body fat and maintaining healthy heart and lungs

  • Be mindful of overtraining resulting in low energy, high stress cortisol levels. Chronically high cortisol results in weight gain, exhaustion and loss in muscle mass. The answer is rest and recover then slowly rebuild.

  • Change your diet to include more high quality protein, fat and carbohydrates rather than simple carbohydrates.

  • Consider whether you need sport nutrition products which are high in fructose, often harder to digest.

  • Focus on ingesting protein in the 30mins post exercise

  • Consider vitamin D and calcium supplementation for bone health

  • Consider pre cooling and pre hydrating strategies


References:


Roar by Stacy Sims

Stacey Sims Blog

Outside Online Article - Training Performance Menopause

Training Peaks Article - Training & Menopause




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