Exercise, nutrition and recovery for women | Alyssa Olenick (Part 2)

Protein Importance

Protein plays a crucial role in women's health, especially during hormonal changes like menopause. Alyssa Olenick highlights the importance of maintaining a moderate to high protein diet to support muscle growth and satiety. She explains that during menopause, women may experience decreased anabolic sensitivity, making protein intake even more vital. This is because protein helps regulate body composition and muscle recovery, which are essential for managing weight and maintaining metabolic health 1.

Protein intake in the peri and postmenopausal period becomes more important. It's not that it wasn't important before, but the importance of it becomes magnified.

--- Alyssa Olenick

Additionally, Alyssa discusses how a lack of protein can lead to muscle loss, decreased metabolic rate, and increased central fat gain, emphasizing the need for women to adjust their nutritional habits to meet these changing demands 2.

   

Supplement Strategies

Supplements can play a significant role in supporting women's health, particularly during menopause and intense training phases. Alyssa Olenick suggests that micronutrients like magnesium and zinc may help alleviate PMS symptoms and manage performance impairments during the luteal phase. She also highlights the potential benefits of tart cherry juice for reducing inflammation and improving sleep 3.

Tart cherry juice might help lower inflammation and increase natural melatonin, aiding sleep during menopause.

--- Alyssa Olenick

Creatine is another supplement Alyssa recommends, noting its safety and effectiveness across the lifespan. She explains that creatine can enhance muscle development and power output, making it a valuable addition to women's fitness routines 4.