s3/e25 Nutrition for Perimenopausal Athletes with Brooke Czarnecki, RDN, LD (@intentfulnutrition)

Macronutrients

Brooke Czarnecki, a registered dietitian, emphasizes the importance of macronutrients, particularly carbohydrates and protein, for perimenopausal athletes. She challenges the common advice of "eat less, move more," highlighting that such approaches can be counterproductive for runners who need adequate fuel for energy and body function 1. Brooke notes that many athletes either consume too much protein at the expense of other nutrients or not enough, stressing the need for a balanced intake 2. She advises spreading protein intake throughout the day to optimize energy and satiety, particularly for perimenopausal women who may be more sensitive to protein deficiencies 3.

Protein is important, but it's not like the majority of your diet.

--- Brooke Czarnecki

Balancing macronutrients is crucial for maintaining energy levels and overall health during this life stage.

   

Micronutrients

During perimenopause, athletes experience changes in micronutrient needs, particularly for calcium, vitamin D, magnesium, and iron. Brooke Czarnecki explains that increased calcium and vitamin D intake is essential to combat bone loss, while magnesium helps manage stress and inflammation 4. Iron remains crucial for energy and endurance, even if menstruation ceases, as the body still utilizes iron in various ways 4. Brooke emphasizes the importance of maintaining a balanced intake of these nutrients to support overall health and athletic performance during perimenopause.

Your body still has iron needs. And again, your iron needs aren't as high because when you're postmenopausal, your iron needs are not as high because you're not bleeding.

--- Brooke Czarnecki

Understanding these changes can help athletes better manage their nutritional needs.

   

Endurance

For endurance athletes, Brooke Czarnecki stresses the importance of adequate nutrition to minimize stress and inflammation, particularly during perimenopause. She highlights the need for sufficient protein intake and maintaining a high-quality diet to support gut health, which can be affected by hormonal changes 5. Brooke's fueling recommendations remain consistent, focusing on ensuring athletes consume enough carbohydrates, water, and sodium during runs to sustain energy levels 6. She shares an example of an ultra runner who experienced significant improvements in energy and recovery by adjusting her fueling strategy 7.

Anything, if you are running over 60 minutes, you need to be fueling your runs, and you need to be taking hydration, and you need to be taking a carbohydrate source with you.

--- Brooke Czarnecki

These strategies are vital for optimizing performance and recovery.