By Nichole Ahn
Abstract
Women spend one-third of their life in menopause. It is a significant time in a women’s life often accompanied by numerous physiological changes. These changes appear to arise abruptly and can impact overall wellness, health and athletic performance. Masoumeh Rostami-Moez concluded that women often need support to go through this life transition (2023). Change is inevitable and change is constant. Aging and change are intimately connected as aging involves physiological and biological changes. This literature review examines the effects of estrogen, dietary fiber and protein on menopausal athletes, focusing on enhancing physical performance. Over all 12 scholarly resources were examined for this review. The gut microbiota plays an important role in overall health and athletic performance, particularly for menopausal athletes. Recent research has stressed the relationship between the gut microbiome, hormonal changes during menopause, and athletic performance. Fiber and protein are crucial dietary components for muscle building and strength. Fiber not only supports a healthy gut microbiome but also helps manage menopause-related symptoms and stabilizes blood sugar levels, contributing to consistent energy levels during exercise. While protein is essential for maintaining muscle mass and strength, which are particularly important for menopausal athletes as they face age-related muscle loss. Estrogen plays a role in muscle health and function. By focusing on fiber and protein intake, menopausal athletes can support their gut health, manage menopausal symptoms, maintain muscle mass, and optimize their athletic performance.
Introduction and Background
During menopause, the body changes drastically. Muscle strength and muscle power are lost due to low musculoskeletal tissue. (Wawrzyniak, 2021). Hormones decline and the body’s needs change considerably. Findings indicate a gradual decline in muscle mass during menopause, with an average annual loss of about 0.06 kg (0.2%) (Siplia, 2020).
Peri and postmenopausal female athletes should aim for protein intake in the range of (1.8 to 2.0 grams) per kilogram of body weight per day to maintain muscle as estrogen declines and , we have more insulin and anabolic resistance (Sims, 2023). Other recommended nutrients are to take omega-3 fatty acids, consume legumes weekly, eat 900-1600g of vegetables daily, eat 100-400g of fruit daily, consume red meat 350-500g weekly, enjoy 100g of deep-sea fish bi-weekly, and nosh on 30g of unsalted nuts daily (Erdélyi, 2023).
The purpose of this review is to uncover the body’s needs during this time of transition and beyond so that the menopausal athlete can continue to train equipped with up to date data-driven research.
Methods
The search engines used in this study were google scholar and LIRN online library of ACHS. Terms used were ‘menopause, menopausal, fiber, gut biome, protein, estrogen, athlete, muscle mass, nutrition and menopause.’ Inclusion criteria included English language sources, research within the parameters 2020-2024, human studies, and scholarly studies. Exclusion of data was research prior to 2020, non-English sources, non-human trials and popular resources.
Discussion
Much of the data I combed through concerning menopausal athletes mainly pertained to managing symptoms of menopause. It was a challenge to find data-driven sources on menopausal athletes. There were studies done on aging male athletes, or aging athletes. More studies need to be conducted on menopausal athletes as hormonally and biologically they differ from men, thus have different needs.
Protein is essential for menopausal athletes to maintain muscle mass and support physical performance. The decline in estrogen during menopause is linked to decreased muscle mass and strength, making adequate protein intake crucial. When it came to protein data was conflicting. Kalman stated in order to maintain muscle, (1.8-2.0g) per kg of bodyweight is needed. Erdelyi concluded only( .8-1.2g) per kg of body weight is needed. Fiber also plays a significant role in maintaining a healthy gut microbiome, which is essential for energy metabolism and estrogen metabolism. Unlike protein, daily recommended intakes for fiber were a challenge to uncover.
Weight-training for fat loss and muscle gain appeared daunting! Thomas stated after a 16-week exercise program no significant amount of fat loss was evident (2021). But a closer look shows that they only worked out for 3 days per week with 7 exercises. That does not promote much time under tension. It was also unclear how much they lifted (reps and sets). Diet was also unregulated for that study.
Results
The menopausal athlete faces unique physiological challenges that demand a comprehensive approach to nutrition and exercise, with a particular emphasis on protein and fiber intake for maintaining muscle strength and a healthy gut microbiome. During menopause, the gut microbiome undergoes significant changes, exhibiting reduced diversity and a shift towards a more male-like composition, primarily due to declining levels of estradiol and progesterone. (Peters, 2022). This change in gut microbiota can have extensive effects on overall health and athletic performance. Research indicates that regular exercise not only mitigates these changes but also promotes beneficial bacterial growth and enhances gut microbiome diversity. Edward’s revealed that postmenopausal women need more volume and/or intensity within workouts compared to perimenopause athletes (2023). The interplay between exercise, nutrition, and gut health is complex, with factors such as protein and fiber intake, exercise intensity, and timing all influencing the microbial composition and its impact on the athlete. In addition, estrogen helps build muscle mass and retains existing muscle mass in good shape (2019).
The gut microbiota plays a crucial role in supporting muscle health through the production of short-chain fatty acids (SCFAs), which enhance calcium absorption and promote protein synthesis. (Wawrzyniak, 2021). Moreover, the gut microbiome regulates circulating estrogen levels, a particularly important function given that estrogen depletion during menopause can lead to increased intestinal permeability and systemic inflammation. This hormonal shift can also result in muscle cell death, reduced muscle mass, and diminished strength. To counteract these effects, Erdelyi states menopausal athletes should focus on a diet rich in protein (0.8-1.2g per kg of body weight) and fiber, combined with regular, intense exercise (2024).This approach not only supports muscle protein synthesis but also fosters a diverse and healthy gut microbiome, which is associated with improved athletic performance and recovery (Cella, 2021).
Nutritional recommendations for menopausal athletes include a balanced intake of omega-3 fatty acids, calcium (1000mg/d), vitamin D (800-1000 IU/d), and creatine (0.3 g·kg−1·d−1), along with a varied diet comprising legumes, vegetables, fruits, lean meats, and nuts. The combination of adequate protein intake with strength training is particularly crucial, as it elevates muscle protein synthesis rates for up to four hours post-exercise in older women (Sims, 2023). Furthermore, the inclusion of dietary fiber has been shown to decrease depressive symptoms, addressing the holistic well-being of the menopausal athlete (Li,2020). By adhering to these nutritional guidelines and maintaining a consistent, high-intensity exercise regimen, menopausal athletes can effectively combat the gradual decline in muscle mass (estimated at 0.06 kg or 0.2% annually) and preserve their athletic performance and overall health during this significant time in their life (Sipilea, 2020).
As you can see, athletic performance during menopause requires a multi-faceted approach requiring certain nutrients and specific training programs to aid the body in building strength and muscle mass. Understanding the body’s changes and needs as aging occurs is key to successful training. I learned how important the gut microbiota affects the body’s functioning for athletic performance and overall health.
Conclusion
In sum, athletic performance during menopause requires a multi-faceted approach requiring certain nutrients and specific training programs to aid the body in building strength and muscle mass. Understanding the body’s changes and needs as aging occurs is key to successful training. I learned how important the gut microbiota affects the body’s functioning for athletic performance and overall health. Fiber and protein play vital roles in the health and performance of menopausal athletes. Fiber helps manage menopause-related symptoms and stabilizes blood sugar levels. Protein is essential for maintaining muscle mass and strength, crucial for athletic performance, as is estrogen. Further research is needed to explore the ideal training program to build lean muscle mass and induce fat loss for menopausal athletes as well as optimal intake levels and combinations of nutrients to maximize their benefits.