DIET AND FEMALE MUSCLE HYPERTROPHY IN PERIMENOPAUSE AND MENOPAUSE: A LITERATURE REVIEW
DOI:
https://doi.org/10.61164/8g400c38Keywords:
menopause; muscle hypertrophy; nutrition; supplementation; women’s health.Abstract
Perimenopause and menopause are phases marked by significant hormonal changes that directly affect body composition, promoting loss of lean mass, increased visceral fat, and a greater risk of sarcopenia. During this period, nutrition plays a central role in maintaining muscle health and supporting hypertrophy, especially in women who experience increased anabolic resistance due to declining estrogen levels. This study aimed to map the scientific evidence on the influence of nutrition on muscle hypertrophy in women during perimenopause and menopause. A literature review was conducted using the PubMed, SciELO and LILACS databases, employing descriptors related to nutrition, menopause, muscle hypertrophy and supplementation. Articles published between 2015 and 2025 that were available in full and addressed nutritional strategies related to muscle mass gain in this population were included. The findings indicate that protein intake ranging from 1.2 to 2.0 g/kg/day, distributed throughout the day, enhances muscle protein synthesis and potentiates the effects of resistance training. Supplementation with whey protein and creatine shows consistent evidence for increasing lean mass and strength, while vitamin D, omega-3 and magnesium contribute to a more favorable metabolic and inflammatory environment. Dietary patterns such as the Mediterranean, DASH and plant-based diets are also associated with improvements in body composition and reductions in inflammation. It is concluded that individualized nutritional strategies are essential to support muscle hypertrophy and functionality in women during the climacteric period, promoting autonomy, health and overall quality of life.
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