FOOD FOR … Post Menopausal Running
Why are we talking about post menopausal nutrition or runners?
Trends in running, there are more female than male runners for the first time in history. In total female participation has risen from under 20% in 1986 to just above 50% in 2018.
What is the post menopausal phase of life and how do women know they are post menopausal?
The health risks associated with post menopause.
Why is protein consumption important for post menopausal runners and how much protein is required.
In the postmenopausal phase, runners must protect really against osteoporosis and the risk of fractures. We discuss the role of bone building nutrients.
Food sources of Calcium include: Milk, Cheese, Sardines, Dark Green Leafy Vegetables, Nuts, and Seeds.
Food sources of Vitamin D include: Oily fish, Eggs, Butter and Mushrooms.
Vitamin D is made naturally by safe sun exposure to your skin. For optimal Vitamin D status you may require to test status and perhaps take supplements.
Food sources of Magnesium include: Dark Green Leafy Vegetables, Nuts and Seeds.
Food Sources of Collagen: eating adequate protein alongside foods rich in vitamin C, zinc and copper will support collagen production.
Food Sources of Trace nutrients: eating a wide range of fruit and vegetables may help to provide these trace nutrients or alternatively consider a multi supplement.
Phytoestrogenic foods and their role in post menopausal nutrition.
Food and Menu Ideas for post menopausal nutrition.
Breakfast – Overnight Oats with Berries, Yoghurt and Milled Flaxseed OR Green Bone Building Smoothie
Lunch – Sardine pate with oatcakes and salad or Lentil and Tofu Soup
Evening Meal – Mexican Beef or Veggie Chilli with brown rice and rainbow salad OR Marinaded Ginger Sesame Seeded Chicken or Salmon or Tofu served with a stir fry of edamame beans, broccoli and cauliflower
Snacks – Hummus with Crudites, Cup of Miso Soup, Homemade Protein Bounce Ball, Dark Chocolate with a few Almonds
Post menopausal Medical News