Why oestrogen - or lack of it - is so important

Oestrogen is an anabolic hormone, not in the same class as synthetic performance-enhancing drugs like testosterone derivatives, but it does have anabolic effects on the body meaning it promotes TISSUE BUILDING and supports muscle growth, repair and function. During menopause, the sharp decline in oestrogen levels significantly alters the body's response to exercise and increases the need for recovery.

Oestrogen's Anabolic Role

Oestrogen is considered an anabolic hormone because it plays a crucial role in maintaining and building tissues:

• Muscle Maintenance: It helps regulate muscle energy metabolism, enhances muscle protein synthesis (especially in response to exercise), reduces muscle damage, and improves recovery time. The decline in oestrogen after menopause accelerates muscle loss (sarcopenia).

• Bone Health: Oestrogen is vital for maintaining bone density by regulating the balance between bone formation and breakdown. Its loss leads to a rapid decrease in bone density, increasing the risk of osteoporosis.

Menopause and Altered Response to Stimulus

What falling oestrogen means

• Reduced Anabolic Sensitivity: Muscles become less sensitive to anabolic stimuli like protein intake and resistance training compared to premenopausal years.

• Increased Protein Breakdown: There is an increased rate of muscle protein breakdown, which, coupled with potentially impaired protein synthesis, leads to a net loss of muscle mass and strength.

• Inflammatory Changes: Lower oestrogen levels are associated with increased chronic inflammation, which can further impact muscle function and recovery.

We may start needing more recovery:

• Slower Repair: The body's ability to repair and regenerate muscle tissue after exercise is not as efficient as it was with higher oestrogen levels.

• Overtraining Risk: The combination of hormonal changes, potential sleep disturbances (a common menopause symptom), and slower recovery means women can enter an overtraining state more easily if sufficient rest is not prioritised.

• Higher Protein Needs: To counteract anabolic resistance and muscle loss, postmenopausal women may require much more protein than the general recommendation to support muscle repair and growth - some experts are recommending up to 2g/kg of bodyweight.

How to train smarter & recover more:

• Prioritize Resistance Training: Strength training is crucial for preserving muscle and bone mass and can help manage many menopause symptoms. High-load, low-repetition exercises are often recommended.

• Focus on Recovery: Plan adequate rest days between intense workouts. Incorporate active recovery methods like yoga and ensure sufficient sleep. A SLOW RUN DOES NOT COUNT AS RECOVERY!

• Optimize Nutrition: Ensure adequate protein intake, distributed evenly throughout the day, to support muscle protein synthesis.