After doing a few podcast interviews this week, I kept getting asked the same question when it comes to what peri- and post-menopausal women looking to add/preserve lean tissue and counter osteoporosis can do. I figured this may mean you want to know, too. Or, somebody you love could benefit.
Second, the reason a woman's metabolism slams on the brakes around age 40 is because of lean muscle loss. Muscle is calorically and metabolically expensive tissue. When women have a good amount of it, we keep food from growing fat tissue because muscle uses more calories --- even at rest. When women don't give their lean muscle a reason to stick around via resistance training, it won't. This leads to....
Third. Decreased bone mineral content and fragility into old age. Minor falls are no longer accidents but tragedies.
What women can do.
- Most women have no idea that the inexpensive supplement, creatine, is not only fantastic for growing lean tissue (women have more in their muscles naturally than men) -- it's been shown to INCREASE bone mass density in post-menopausal women. Of course, you must combine creatine with resistance training. You can read the study abstract here (Effects of Creatine and Resistance Training on Bone Health in Postmenopausal Women) I recommend 3-5g day of creatine monohydrate while resistance training.
- Creatine is also potent for brain health. Several studies have shown it to improve I.Q., attention span, and working memory. I've always cycled creatine monohydrate for physical performance but after my TBI (traumatic brain injury) I don't go a day without it.