Muscle Power in Midlife
Our natural biology in midlife is promoting muscle loss and fat gain which is driving the changes in our body shape during this life stage.
So we thought we’d share our suggestions to influence a healthy optimal body composition.
There are 3 areas we suggest you focus on nutritionally:
· Eat for Energy Balance – eat enough to fuel your training and adjust it down for light exercise and rest days
· Use Carbohydrates strategically for training and body composition
· Ensure your protein intake is optimal
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Show Notes
(00:06)
Some of the underlying reasons around the challenges of building muscle mass in mid-life are:
· Lower levels of anabolic (muscle-building) hormones
· A reduced ability to synthesise protein
· In mid-life women there is natural decline in the estradiol form of oestrogen which is implicated in changes in muscle regeneration.
· Increased inflammatory markers may promote fat mass and compromise muscle function
Also there is research which suggests that maintaining higher levels of Lean Body Mass during the menopausal transition may be protective against the development of Vasomotor Symptoms i.e. hot sweats/flushes.
(03:26)
Why is it important to build lean muscle mass as a runner
A few key areas to consider
· Lean muscle mass increases metabolism, you’ll burn more calories at rest and during workouts which will support weight management and body composition
· When you have a strong core you will have improved running efficiency, your posture will be good, so you’ll be more efficient in your movement and form which will lead to improved endurance and less fatigue especially on long endurance runs
· When muscles are well conditioned, they perform better over distance and there will be less likelihood of fatigue, hitting the wall, suffering from cramps
· Good form and endurance will lead to a faster pace
· You will be minimising the risk of injury by minimising muscle imbalances or weaknesses
(07:02)
How to eat for Energy Balance – eat enough to fuel your training and adjust it down for light exercise and rest days
It’s important to adjust your energy intake up for long endurance runs or periods of intensive exercise and down for light exercise and rest days and doing that will support you in your body composition goals as well as your running
