Fuelling as a runner going through perimenopause

What is perimenopause?

Peri-menopause is defined as the 2-10 year hormonal transition before menopause (12 consecutive months without a period). With the average age of menopause being 51, this means peri-menopause can begin in women as young as 40.

During peri-menopause we can experience more unpredictable surges of the hormone Oestrogen as well as a net decline in Oestrogen, Progesterone and even Testosterone. It is the change of these hormones that leads to the symptoms we might experience including:

• Decline in muscle mass
• Weight/shape changes
• Brain fog
• Fatigue
• Flushes
• Irregular cycles
• Heavier periods
• Aches, pains
• Temperature sensitivity – hot and cold

Perimenopausal Symptoms

Some women may move through peri-menopause with little/no symptoms, a smooth landing so to speak. While others experience more “turbulence” with the hormonal changes. Important physical changes runners should be aware of include:

• Change in muscle strength and power due to changes in hormones like Oestrogen and Testosterone. This can also impact pelvic floor muscles which are essential for functions we take for granted such as continence (bowels and bladder).
• Changes in bone density once cycles stop. This is due to the loss of Oestrogen and Testosterone which are essential for bone remodeling.
• Increase in sleep issues due to the loss of Progesterone. This makes recovery from running more difficult and can impact mood.

How to navigate nutrition for running

Running during peri-menopause presents its own unique challenges and it is important to understand how to navigate nutrition for running in mid-life.

Carbohydrate Intake:

Oestrogen is now thought to influence how our body is able to access and use the fuel source glucose which we get from carbohydrate containing foods. In peri-menopause this changes, where women will often become what is called insulin resistant. Insulin is the hormone required for our cells to receive glucose and in peri-menopause women will make more insulin post carbohydrate containing meals in response to glucose. This phenomenon can cause weight gain, sugar cravings and fatigue.

Because glucose is such an important fuel for exercise it is important that peri-menopause runners do not cut carbohydrates out of their diet, but rather learn to focus on building meals that will have less of an impact on their blood sugar levels. Meal’s rich in protein, higher fiber, healthy fats and even acidic foods will have a lower impact on your blood sugar levels and therefore insulin levels. The idea is you want to “dress” your carbohydrates by adding foods containing the above to your plate. Here is an example:

• A meal of 2 x pieces of toast with marmite is mostly carbohydrate – this would lead to a peak and trough of blood sugar spike which would also cause a higher insulin spike post meal. This would leave a person hungry shortly after a meal
• Choosing a meal of 2 x slices of dense grain toast (higher fiber) and pairing with protein such as eggs or scrambled tofu and a fat such as avocado or hemp seeds would result in a more sustained blood sugar level even though the carbohydrate content is roughly the same as marmite on toast.

During exercise efforts your muscle cells are more receptive to glucose (as exercise improves insulin sensitivity as the muscles seek the fuel they need) and so continuing to fuel with carbohydrate sources such as gels, electrolytes and chews during training is still important.

Protein:

New research suggests that we have been under-estimating female protein requirements, and peri-menopausal aged women are no exception. Protein is a key macro-nutrient to focus on in this age group as it is crucial for:

• Muscle repair and growth
• Promoting satiety and feeling full
• Reducing the impact carbohydrate foods have on our blood sugar levels and insulin levels

We should be aiming for 1.5-2g protein/kg/day, and dividing this among meals and snacks. Front loading your day with protein (at breakfast and lunch) can help with fatigue and sugar cravings as the day goes on. Protein rich foods include:

• Meat, poultry and fish
• Eggs
• Dairy products (especially milk, yoghurt and cottage cheese)
• Tofu
• Chickpeas, beans and lentils
• Some grains including oats, millet, quinoa and brown rice
• Protein supplements such as protein powder and collagen
• Some fortified milks such as soy milk and high protein almond milk

Examples of meals with 30g of protein:

• Omellete made with 3 eggs, ½ cup cottage cheese, grated cheese, spinach, tomato
• Yoghurt bowl made with 1 cup high protein yoghurt, berries, chopped nuts
• Breakfast burrito made with a whole meal tortilla, 2 scrambled eggs, ½ cup black beans, ½ cup grated cheese, spinach and tomato
• Chicken salad made with shredded chicken thigh, ½ cup cottage cheese, 2/3 cup cooked quinoa, peppers, tomato and corn

Bone Health:

Calcium and vitamin D are both important for bone health in peri-menopause and menopause. Vitamin D is essential for calcium absorption and our bones are made from calcium (as well as Magnesium and protein).

Vitamin D is often over looked as a key nutrient in bone health and vitamin D levels can easily be checked by your GP. Vitamin D is mostly acquired by synthesis in our skin when we spend time in direct sunlight. There is a little vitamin D in egg yolks, some fortified dairy products and some mushrooms but it isn’t possible to get enough vitamin D from food alone. A supplement in winter months where sunlight hours should be considered by most peri-menopausal runners.

Calcium is most abundant in dairy products and if you consume 2-3 serves of dairy per day you are likely to be getting enough calcium. Other sources of calcium include:

• Fish with bones in (tinned salmon, sardines and mackerel)
• Fortified plant milks (shake before pouring as the calcium sinks to the bottom)
• Almonds
• Dark leafy greens
• Tofu

Avoiding triggers of symptoms:

Caffeine and alcohol are known to impact sleep, increase hot flushes and alcohol in particular is known to change how our brain is able to access neurotransmitters such as serotonin which are so important for our mental health. If you can, save your caffeine for a pre work out for training sessions and be mindful of how much you consume.

Feel empowered

While peri-menopause can sound like a daunting chapter for many women, it is important to know that runners at this time are more likely to have better cardiovascular health, mood and insulin sensitivity. Femmi encourages those with periods to learn about their cycle and how to fuel and train based on your hormones, and peri-menopause is no exception.