Welcome to episode 72 of The Eat for Endurance Podcast! Today’s guest is sports dietitian Dina Griffin, MS, RDN, CSSD, CISSN, who I invited on the show to chat about nutrition for perimenopause and postmenopause in female athletes.
Dina is the Owner and Founder of The Nutrition Mechanic, and she also co-hosts the Inside Sports Nutrition podcast with fellow sports dietitian, Bob Seebohar. Dina’s specialities include endurance sports nutrition, women’s health, and nutrition for perimenopause and postmenopause, so I knew she’d be a great match for this topic!
Much more research is needed in this area, but there are many nutrition strategies that you can adopt both before and during perimenopause to mitigate some of the changes that commonly occur as you age.
Here's an outline of our conversation on nutrition for perimenopause and postmenopause in female athletes:
Defining perimenopause, menopause, and postmenopause
Signs, symptoms, and physiological changes during each stage
Nutrition for perimenopause
Shifts that impact nutrition needs and eating patterns:
How total energy needs may change
Importance of increased protein intake and strategic timing
Managing bone loss through nutrition
Addressing potential increases in cholesterol levels
Practical advice for adjusting daily nutrition
Sports nutrition adjustments for perimenopause
Recovery nutrition strategies tailored to changing needs
Avoiding Low Energy Availability (LEA) and its risks
Symptom management during perimenopause
Nutrition and supplement strategies to alleviate symptoms like hot flashes, sleep disturbances, and mood changes
How symptom management can impact athletic performance
Practical advice to manage weight and frustration
Challenges for endurance athletes during perimenopause
How to minimize loss of lean body mass
Importance of meeting high energy demands from endurance activities
Life after menopause
Nutrition changes and things that remain the same as during perimenopause
Role of hormone therapy or other interventions
Evidence-based supplement recommendations
Closing Thoughts
Key takeaways for active women navigating these life stages
What Dina and I would say to our younger selves about nutrition
Encouragement to adapt nutrition and training for long-term health and performance
I hope you give this one a listen, even if you feel like perimenopause is far away for you. Remember that how you're fueling yourself RIGHT NOW will have an impact on your body years down the line.
Want to learn more about this topic? Check out episode 105 on Midlife Nutrition for Active Women with Sports Dietiitan Val Schonberg.
Links:
Check out Dina's website
Check out my free nutrition downloads
Sign up for my email list to download my FREE fueling before exercise guide
Join my Patreon community to support the pod while getting awesome merch, special discounts on my digital products, and other perks
Get in touch at claire@eatforendurance.com
Music Credit: Joseph McDade
Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations
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