I am 49 and just entering menopause and have noticed that my muscle mass is depleting( and unfortunately slowly being replace by fat cells). I swim about 15000 ( 3000 5 days per week) meters a week and lift weights 2-3 days per week. My last meet was horrible and wonder if my poor performance is linked to this loss of muscle. I am not taking hormone replacement therapy because I don't have the other nasty symptoms of night sweats and hot flashes. My only other complaint is not sleeping well. (awake at 2 a.m. and have trouble returning to sleep).
My question to you women who have already come out the other side is really this- menopause is here to stay, no way around that. But does that mean I have to swim so poorly?? Obviously there are still 45-55 year old women who are still quite fast. Would horomone replacement therapy help me there? When lifting weights, should I do more weight and less repetition? Should I cut my yardage some so that I have more rest?
I know there was an article on this in Swim magazine, but it didn't address these specific questions. Thanks for any input.
Conjugated linoleic acid (CLA) is a slightly altered form of the essential fatty acid linoleic acid.
Preliminary animal and test tube research suggests that CLA might reduce the risk of cancers at several sites, including ***, prostate, colorectal, lung, skin, and stomach.1 2 3 4 Whether CLA will have a similar protective effect for people has yet to be demonstrated in human research.
In a double-blind study, volunteers participating in an exercise program received 600 mg of CLA or a placebo three times per day for 12 weeks. Compared with placebo, CLA significantly reduced percent body fat, but did not significantly reduce body weight.5 In a double-blind study of obese men, supplementation with 4.2 grams of CLA per day for four weeks produced a small but statistically significant reduction in waist size. However, compared with the placebo, CLA did not promote weight loss.6 At present, there is not sufficient evidence to support the use of CLA as a treatment for obesity.
Animal research suggests an effect of CLA supplementation on reducing body fat.7 8 Limited controlled human research found 5.6-7.2 grams per day of CLA produced nonsignificant gains in muscle size and strength in experienced9 and inexperienced10 weight-training men.
Animal research also suggests an effect of CLA supplementation on limiting food allergy reactions,11 preventing atherosclerosis,12 13 and improving glucose tolerance.14 As with the cancer research, the effects of CLA on these conditions in
Conjugated linoleic acid (CLA) is a slightly altered form of the essential fatty acid linoleic acid.
Preliminary animal and test tube research suggests that CLA might reduce the risk of cancers at several sites, including ***, prostate, colorectal, lung, skin, and stomach.1 2 3 4 Whether CLA will have a similar protective effect for people has yet to be demonstrated in human research.
In a double-blind study, volunteers participating in an exercise program received 600 mg of CLA or a placebo three times per day for 12 weeks. Compared with placebo, CLA significantly reduced percent body fat, but did not significantly reduce body weight.5 In a double-blind study of obese men, supplementation with 4.2 grams of CLA per day for four weeks produced a small but statistically significant reduction in waist size. However, compared with the placebo, CLA did not promote weight loss.6 At present, there is not sufficient evidence to support the use of CLA as a treatment for obesity.
Animal research suggests an effect of CLA supplementation on reducing body fat.7 8 Limited controlled human research found 5.6-7.2 grams per day of CLA produced nonsignificant gains in muscle size and strength in experienced9 and inexperienced10 weight-training men.
Animal research also suggests an effect of CLA supplementation on limiting food allergy reactions,11 preventing atherosclerosis,12 13 and improving glucose tolerance.14 As with the cancer research, the effects of CLA on these conditions in
