Part 1
We women have a physiology special, metabolically speaking, as we grow older. That's why, nutrition plays a very important role, unfortunately science has compiled a few data on this topic, specifically in women are very active in the transition to menopause.
In this post, I decided to share what I found more relevant and that during the past few months I have applied in my exercise routine and my nutrition.
Who says the science, The Dr. Abbie Smith-Ryan, fisióloga of exercise and sports nutritionist gives us a vision on the consumption of proteins, carbohydrates , essential amino acids during the menopause transition, creatine and sports supplements.
The first and most important consideration nutrition for active women say more timely athletes in peri-menopause and post-menopause, should be to achieve an energy intake adequate to meet our energy needs and to achieve an energy availability optimal.
Focusing on the time of intake of food in relation to the exercise in order to improve the adaptation of training , performance, and health of the athlete.
Our body is designed to use fat as a source of energy, and during perimenopause can decrease the ability to burn this source of energy as we consume more carbohydrates, there is when we start to accumulate this excess fat that we don't use.
Then as eating before and after exercise to maximize the utilization of fat? It does not mean that you can lose fat, but how can we maximize the use of fat as the currency of energy to optimize our sports performance, there is the detail.
Consumption of carbohydrates, the amount depends on how much exercise I am doing, if I am a woman that does a lot of exercises, aerobic, you need carbohydrates before, during, and after.
Aerobic, or cardiovascular, strength are those that you can practice for a long period of time, swim, run ,bike ride.
But there may be a situation with diseases gastro intestinal, as commonly happens with trialtletas.
If the consumption of carbohydrates before you train, it makes you feel bloated and need to go to the bathroom, think about using amino acids essential before you routine and quick absorption carbohydrates and protein right afterwards.
Is what I do, immediately I finish my training, I take my protein in water and carbohydrates that are rapidly absorbed as a bananas (banana, banana) for example.
Increasing the consumption of carbohydrates when you are in your phase luteíca, or during the week active if you take the pill, to have a greater availability of energy, since the availability of glycogen decreases during this time.
PHASE LUTEICA : it Is the phase when you start to ovulate until it's your period.
The essential amino acid EAA (Essential aminoacids English) , just before and/or after training to maximize fat oxidation and prevents the degradation of proteins in the muscle. I train at different times of the day in the week, if it is at 6:00 AM , taking a spoonful approx. 6 g of the amino acid in water , if it is at 8:00 AM or 12:00 PM taking the amino acid during the training if it is too extensive or after if it is short.
It is also recommended that athletes pre menopausicas, or with menstrual cycle or take some anti birth must point to the consumption of high quality protein just before you start your workout and/or after.
Depending on the training that we do , let's say that you go running in the morning , protein liquid or liquid aminos before. And after carbohydrate of rapid absorption.
Athletes of CrossFit. In Peri menopause should we consume essential amino acids EAA about 6 g, before training and between meals. The idea is to keep our muscles, and tell you friends at this stage of our lives, that it's very difficult.
You want to lose weight, but your carbohydrate intake is high, with workouts high intensityyou can use them as currency for energy and weight loss.
How much fat consumption. Dr. Abbie Smith-Ryan says we can do everything possible to reduce the inflammation. What we could achieve by maximizing our consumption of fatty acids , Omega-6 and Omega-3.
But remember, that our changes are not just physical we are also suffering a mental change as we make our journey during the pre, peri and post menopause, where we pass by an increase in our levels of anxiety and depression. The Omega -3, has a great impact on the health of our brain.
I consumption through the Salmon, if you are active, your joints will bother him, my knees sound like how a car degreasing, and supplementing with Omega – 3 minimizes the pain of the joints.
And not to you, but in my case when I stop to train the pain of my joints increases incredible. This makes me think of those women super sedentary, imagine if that happens to me to me that I train 5 days a week, and I have a very active work.
If you're in Perimenopause, you can be menstruating, during, and after your training you'll feel more pain and boarded to recover, you can't for any reason skip any meals.
This has happened to me, but I did not know that during this time should be much more careful with my diet and I felt the tiredness, muscle pain and recovery super slow, I did not know that I should eat more obediently, since I started to feed myself after training, everything has returned to normal.
MY FAVORITE SUPPLEMENT
Supplements, many do not believe in them, but the CREATINE will change your life, there are many studies about it, and have minimal or do not have side effects , starting with the performance and muscle recovery, the impact that has on the brain, anxiety, depression. Combining creatine and resistance training will help in bone growth, and for us that we enter the phase in which we lose bone density which can lead to osteoporosis, this supplement would be a great support.
Taking 5gr daily, in water than Creatine Monohydrate unflavored.
Studies show, that does not produce weight gain, and help with the thermo-regulation. In the extra content you have shared a video to more extensive on creatine.
MAGNESIUM
We will help with muscle recovery and studies say that it also impacts sleep, so that could help with this annoying symptom of not being able to sleep, which I must confess has been the biggest challenge that I am currently going through. So I shall begin to take more discipline and see if I improve, I will tell you.
RHODIOLA ( ADAPTOGENO)
Improves sports performance, helping the body adapt to and resist under stress also reduces mental fatigue. Take it in the morning. So as not to interrupt your sleep.
The adaptogens, these plants are known for their soothing properties, energizing, and stimulating the immune system. I take a capsule of 100mg before a long workout, including gymnastics, weightlifting and cardio. Even the volume in my work if I feel that my energy is on the decline.
Neo tropics. afpafitness.com
VITAMIN D
Very useful, for recovery, bone health , and immune systems.
A SEA OF SUPPLEMENTS.
There are plenty of brands of products in the market, but I prefer supplements that are as clean as possible, I mean , no artificial flavors or sugars added, that the sources of these supplements are real food, in addition they have certifications sports.
My protein and pre workout are brand ASCENT , my amino acid is THORNE, vitamin supplements Nutrilite and XS. In terms of my food , no sodas or soft drinks, juices, natural but in little amount, I prefer to eat the fruit , water and more water, nothing canned, fresh vegetables and lots of fruit, to fight the addiction to sugar, no fried foods and for cooking, not vegetable oil , I used avocado oil and the seasonings and olive oil.
In regards to my snack, which are a fundamental part, in between meals, i.e. two snacks.
I prefer those that are high in protein, reducing the consumption of protein bars by the high content of sugar. There are many options , oatmeal with protein and blueberries, Greek Yogurt with protein and strawberries, cottage cheese with protein and kiwi, sandwiches peanut butter, peanuts or nuts, grapes, but very few , if I'm really in a hurry and time is short, I take the protein powder and when it's time for a snack just add water and you're done.
Nutrition is a decision it's not an obligation, I don't do diets that word makes me hungry, I eat healthy, thinking about my mental and physical health , to eat healthily can be expensive, but I see it as an investment. And of course sometimes I give my derailed, and as an ice cream , a pizza, a donut, I can't give you that luxury that not as regularly so not to impact my health.
I ask you would you prefer to invest your money now in good food and in hobbies that will help your health. Or, in a few years you start to have to buy medication and medical attention because of your bad decisions.
I love statistics, so here you go an, on average, in the united States during 2019, did you have to pay out of your pocket $58, a prescription for 30 days of Insulin And with private insurance or Medicare $63.
Is as high as the cost and the impact on the economy of the affected, that they are even creating laws to reduce their cost due to inflation.
Sources
https://pubmed.ncbi.nlm.nih.gov/37221858/