As a sports nutritionist, I often emphasize the importance of maintaining lean mass for overall health & performance in active women. Lean mass, primarily composed of skeletal muscle, is not just about aesthetics or strength. It plays a critical role in metabolism, bone health, and functional capacity, which becomes increasingly important as we age.
Lean Mass Declines with Age & The Menopause Transition
One of the most significant changes with aging is the gradual loss of skeletal muscle mass, known as sarcopenia. This decline can start as early as our 30s and accelerates with menopause due to hormonal shifts, particularly the decrease in estrogen. Estrogen is protective of muscle mass, and its decline can lead to body composition changes i.e. increased fat mass and decreased lean mass.
The loss of muscle isn’t just a cosmetic issue; it affects metabolic health, mobility, and overall quality of life. Reduced muscle mass is linked to increased risk of chronic diseases, frailty, and falls. Thus, maintaining and building lean mass is a critical for healthy aging and our performance.
Fueling Is Important for Muscle Health
To combat the age & menopause-related declines & to optimize health & performance, it is essential to ensure the following nutritional aspects are addressed:
Eating Enough: Adequate caloric intake is the foundation of muscle health. Without enough fuel, the body can’t build or maintain muscle. In fact, a meta-analysis found that a caloric restriction of 500 kcals/day impaired gains in lean mass from resistance training. Eating enough is particularly important for active women who might under eat due to weight or body composition concern or are not aware that fueling needs increase with activity levels.
Protein Power: Protein is the building block of muscle. Aim for a higher protein intake spread throughout the day. Research suggests 1.8-2.2 grams of protein per kilogram of body weight per day for female athletes, with the higher end recommended for menopausal athletes to overcome the anabolic resistance that increases due to the decline in estrogen. Include high-quality protein sources like lean meats, dairy, eggs, legumes, and plant-based proteins.
Carbs Matter: Carbohydrates are crucial for energy, especially around workouts. They help replenish glycogen stores and prevent muscle breakdown among other important roles in our bodies. Include complex carbs like whole grains, fruits, and vegetables. To ensure adequate carbohydrate availability (and avoid low energy availability & relative energy deficiency in sport), target a minimum of 3-4 grams per kilogram of body weight per day and increase carbohydrate intake as activity levels increase.
Healthy Fats: Don’t shy away from fats. Omega 3’s and plant-based fats from sources like fatty fish, avocados, nuts, seeds, and olive oil play important roles in overall health and can help in recovery from exercise.
Prioritize Fueling In/Around Your Workouts
Intentionally fueling your workouts plays a role in maintenance of healthy muscles as a lack of fueling can result in muscle breakdown, increase muscle soreness and impair performance.
- Pre-Workout: Fuel up with a balanced meal containing carbs, protein, and fats about 2-3 hours before exercise. A snack of carbs and protein 30-60 minutes before is also beneficial.
- During Workout: For workouts longer than 60 minutes, consuming carbohydrates per hour can maintain energy levels and delay fatigue. This can be achieved through sports drinks, gels/chews, bars or other easily digestible snacks.
- Post-Workout: The post-exercise window is critical for recovery. Consuming a dose of high quality protein and carbs helps repair muscle tissue and replenish glycogen stores. Think of it as refueling your car after a long trip.
Recovery Matters
Recovery isn’t just about rest days. It’s an ongoing process that involves adequate sleep, hydration, and adequate nutrient intake. Muscle repair and growth happen during rest, making recovery just as important as the workouts themselves.
The Bottom Line
Maintaining lean mass is a lifelong endeavor with immense benefits for health and performance. By focusing on adequate nutrition, strategic fueling, and recovery, you can enhance your athletic performance and but also set yourself up for a healthier future. Remember, muscle is more than just strength—it’s your metabolic engine and a key to healthy, active aging. So, be sure to fuel those muscles right and keep them strong! Need help dialing in your nutrition strategy for health & performance? Reach out to schedule a complimentary information call to learn more.
References
Murphy C, Koehler K. Energy deficiency impairs resistance training gains in lean mass but not strength: a meta-analysis and meta-regression. Scand J Med Sci Sports [Internet]. 2022;32(1):125–137. Available from doi: 10.1111/sms.14075
Sims ST, Kerksick CM, Smith-Ryan AE, Janse de Jonge XAK, Hirsch KR, Arent SM, Hewlings SJ, Kleiner SM, Bustillo E, Tartar JL, Starratt VG, Kreider RB, Greenwalt C, Rentería LI, Ormsbee MJ, VanDusseldorp TA, Campbell BI, Kalman DS, Antonio J. International society of sports nutrition position stand: nutritional concerns of the female athlete. J Int Soc Sports Nutr. 2023 Dec;20(1):2204066. doi: 10.1080/15502783.2023.2204066. PMID: 37221858; PMCID: PMC10210857.
Sims, Dr. S. T. (2024). Restricting Carbs Hurts Performance and Health. Drstacysims.com. https://www.drstacysims.com/blog/restricting-carbs-hurts-performance-and-health
