   JULY SALE STARTS TODAY! Ends July 7th CLASS PACKAGES ARE ON SALE! BUY 20 CLASSES GET 4 FREE | BUY 10 CLASSES GET 2 FREE | BUY 5 CLASSES GET 1 FREE RETAIL IS 20% OFF (EXCLUDES GRIP SOCKS)
 A new monthly feature in our newsletter, thanks to Briana Crotinger LMT! Briana has joined our team at CoreStrong and we are so lucky! Briana has a wealth of knowledge and loves to research and share her findings! With over a decade of bodywork, kinesiology, and pain management experience, she weaves her knowledge into her barefoot myofascial massage practice at Mend Bodywork. ALL ABOUT THOSE MUSCLES! What if I told you that after you turn 30, you lose 3 to 5 percent of your muscle mass every decade? What if I told you muscle mass and bone density are inextricably linked? What if I told you bone density and low muscle mass are a huge risk factor for falls, which are the leading cause of death in people 65 and older? And finally, what if I told you how much muscle mass a woman has predicts her mortality rate, when all other factors are accounted for? Do I have your attention? These aren’t statistics to scare you, but I would be remiss not to lay reality at your feet. Here’s the good news, when it comes to your body composition- your muscle mass, bone density, and body fat- you absolutely have a say. In this article, we will focus on muscle growth and recovery, which is very different for women than men. Unlike men, women have larger type 1 fibers, which means we are built for endurance and more efficient at using fat as an energy source than glucose. We also have- wait for it- fluctuating hormones, which play a major role in how well we recover and build muscle. But first, a quick crash course review of fluctuating hormones and the menstrual cycle. Bear with me, this is important. On average, the menstrual cycle is 28 days long. We have the menstruation phase, where our hormones are at their lowest, and we are more biologically similar to men. Then we have our follicular phase, where estrogen is queen, followed by ovulation, and finally, the luteal phase, where progesterone reigns supreme. Why is this important information for muscle growth and recovery? In the first half of the cycle, you are better primed for recovery and muscle growth, so now is the time to get after those strength gains! In the second half, your estrogen drops which decreases the growing capacity of muscle, and you are left to grapple with progesterone, which not only increases muscle breakdown, but also increases your core temperature, and lowers your blood plasma volume, making your heart work harder to pump the blood where it is needed. If you aren’t feeling as strong in the second half of your cycle, this hormone shift is why. Understanding this natural fluctuation can help you make informed decisions about how you recover and when to plan harder workouts. Ok, that’s great, but what if you are on hormonal birth control? This is where the science gets murky- there is simply not enough research for a solid conclusion. Women take hormonal contraceptives for many reasons beyond avoiding a baby. Some women take it to manage polycystic ovarian syndrome, migraines, or other hormonal imbalances. As such, there are so many different types of hormonal contraceptives using different synthetic hormones that no one study can cover them all. However, from a meta-analysis of the studies available, it does appear that hormonal contraceptives have a slight negative effect on muscle growth. Maybe that ship has sailed, and you are perimenopausal or experiencing menopause. With the cessation of nearly all hormones, gaining and maintaining muscle mass is a real battle. In fact, women experience an accelerated loss of muscle mass with menopausal onset. Strength training is no longer optional; adding high-intensity interval and sprint training is more important than ever to maintaining lean muscle. So is recovery and proper protein intake, which can feel impossible during this stage of life. No matter what stage of life you are in, muscle recovery remains the same, but the strategies and implementation may change. Recovery strategies that are universal no matter the age include a solid 7-9 hours of quality sleep and taking a rest day after an extreme workout. Unique to women is our absolute need for a cool down after a workout, with absolutely no exceptions. Unlike men, a woman’s body diverts blood away from her muscle tissues after a hard workout, decreasing oxygen and nutrient availability for muscle recovery. Cooling the body down, combined with compression gear can help return the blood back to central circulation where it is desperately needed for post-muscle recovery. And, at the risk of sounding like shameless self-promotion, massage can play a critical role in muscle recovery post-exercise. A recent study done on the benefits of massage post exercise found that circulation was increased over the entire body for a full 72 hours after a massage, whereas the control group had burdened blood flow for 72 hours. Now, you don’t have to book a massage after every workout- myofascial foam rolling can be a great boon for a post-exercise circulation boost! Nutrition is another non-negotiable, specifically protein. For optimal recovery, Dr. Stacy Sims, the world’s foremost female exercise physiologist, recommends 25-30 grams of protein within 30 minutes of finishing a workout to rebuild muscle and reduce the body’s signal to store body fat. If you are actively trying to build more muscle mass, you want to aim for 0.7 to 0.8 grams of protein per pound of bodyweight daily. So if you are a 140 lb woman actively trying to build muscle, you would aim for 112 g of protein daily. You also want to aim for a complete protein, so your collagen protein powder isn’t going to cut it. Make sure your protein includes leucine and valine, both amino acids that signal for muscle repair. Timing is also critical- you can’t eat a giant protein meal once and call it a day. The body needs protein spaced throughout the day. Dr. Sims recommends 30 grams of protein with each meal.And, as a woman, you need carbohydrates. Not having enough carbs will increase your stress hormone cortisol, which will increase your inflammation markers, which will downregulate growth hormones. The amount you need depends on your stage of life- menopausal women need less carbohydrates- but they are nonetheless another nonnegotiable. Aim for fruits and starchy veggies to help maintain healthy blood glucose levels. For more tailored, individual information regarding women’s health at any age, I highly recommend Dr. Stacy Sims’ books Roar and Next Level. No matter what stage of life you find yourself in, focusing on muscle gain and growth sets you up for a better quality of life. So as you continue this body composition challenge, remember, the number on the scale is far less important than building healthy muscle and bone. If you see that number tick upwards, but see a positive trend in muscle growth and bone density, give yourself a celebratory applause! See you in class!  IT'S A GREAT TIME TO TREAT YOURSELF! Mend BodyWork has extended special pricing to our CoreStrong Members Please click the button below to find out more and to book your massage!  |
RESOURCES |
CONTACT US |
FIND US599 S. Americana Blvd.
Boise, Idaho 83702 |