ALIMENTACIÓN E HIPERTROFIA MUSCULAR FEMENINA EN LA PERIMENOPAUSIA Y MENOPAUSIA: UNA REVISIÓN DE LA LITERATURA
DOI:
https://doi.org/10.61164/8g400c38Palabras clave:
menopausia; hipertrofia muscular; nutrición; masa magra; sarcopenia.Resumen
La perimenopausia y la menopausia representan etapas de transición caracterizadas por una marcada disminución del estrógeno, lo que provoca alteraciones metabólicas, cambios en la composición corporal y una mayor resistencia anabólica. Estos factores contribuyen a la pérdida de masa magra, aumento de la grasa corporal y mayor riesgo de sarcopenia, afectando la funcionalidad y la calidad de vida de las mujeres. En este contexto, la nutrición adquiere un papel fundamental como intervención no farmacológica para la preservación y el desarrollo de la masa muscular.El objetivo de esta revisión fue mapear y analizar las evidencias científicas disponibles sobre la influencia de la alimentación y las estrategias nutricionales en la hipertrofia muscular de mujeres en la perimenopausia y menopausia. Se llevó a cabo una revisión narrativa de la literatura en bases de datos reconocidas, incluyendo estudios publicados entre 2015 y 2025. Los hallazgos indican que la ingesta proteica adecuada, entre 1,2 y 1,6 g/kg/día —y hasta 2,0 g/kg/día en mujeres físicamente activas— es esencial para estimular la síntesis proteica muscular y minimizar la pérdida de masa magra. Además, la distribución uniforme de proteínas a lo largo del día favorece una mayor activación de la vía mTOR.
La suplementación con whey protein y creatina mostró resultados consistentes en la mejora de la fuerza, la composición corporal y la respuesta hipertrófica. Otros suplementos, como vitamina D, omega-3 y magnesio, demostraron beneficios indirectos al optimizar parámetros metabólicos y neuromusculares. Asimismo, patrones dietéticos como la dieta Mediterránea, la dieta DASH y modelos plant-based se asociaron con reducción de la inflamación, mejor control glucémico y mayor preservación de la masa magra.Se concluye que la combinación de una alimentación adecuada, suplementación específica y entrenamiento de fuerza constituye una estrategia eficaz para promover hipertrofia muscular y mejorar la salud global de mujeres en el climaterio.
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