Endurance sports are becoming increasingly popular, especially among individuals aged 40-60. This age range coincides with perimenopause and menopause, making it essential to understand how these hormonal changes impact training and performance.
The Impact of Perimenopause and Menopause
Perimenopause brings significant fluctuations in oestrogen levels, often resulting in poor sleep, anxiety, and hot flashes. These symptoms can affect athletic performance. After menopause, both oestrogen and progesterone levels are low, and growth hormone decreases, leading to a drop in VO2 max.
Hormonal Changes and Performance
- Oestrogen: This anabolic hormone supports muscle growth and recovery. It also helps muscles utilize glucose (carbohydrates) for energy, which is crucial for high-intensity exercise. The loss of oestrogen makes maintaining muscle mass and performing high-intensity sessions more challenging. Some weight gain, especially around the middle, is common and not abnormal.
- Growth Hormone: Decreases in growth hormone can negatively impact recovery and muscle growth.
Adapting Training and Recovery
Athletes may benefit from reducing total training volume to ensure adequate recovery for high-intensity sessions. High-Intensity Interval Training (HIIT) remains beneficial but requires more recovery time post-menopause.
Strength Training
Strength training is crucial for protecting bone health and maintaining lean muscle mass. Focus on progressive overload and aim for heavy weights, ideally with guidance from an experienced trainer. Incorporate low GI carbohydrates and adequate protein throughout the day, including some at night, to aid recovery.
Hormone Replacement Therapy (HRT)
HRT is highly effective for managing menopause symptoms and supporting bone health. While some supplements may help with menopause symptoms, the evidence is often mixed or of poor quality. Always discuss supplements with your doctor first.