Hormonal
Transdermal estrogen therapy (100 µg/day) combined with 12 weeks of progressive resistance training significantly amplifies skeletal muscle mass gains (quadriceps cross-sectional area and whole-body fat-free mass) in early postmenopausal women compared to resistance training with placebo.
If you are an early postmenopausal woman struggling to build muscle despite consistent resistance training, discuss transdermal estrogen therapy with your doctor. This study suggests that adding 100 µg/day of transdermal estradiol to your routine can nearly double your muscle mass gains compared to training alone. This is not a magic bullet but a hormonal optimization that may be particularly relevant if you are in the first 5 years post-menopause.
The increase in muscle cross-sectional area was significantly greater in the ET group (7.9%) compared with the PLC group (3.9%) (p < 0.05). Similarly, the increase in whole-body fat-free mass was greater in the ET group (5.5%) than in the PLC group (2.9%) (p < 0.05).
Why this rating
Double-blinded randomized controlled trial with a small sample size (n=31) but high adherence and rigorous measurement (MRI/DXA).
Source
Transdermal Estrogen Therapy Improves Gains in Skeletal Muscle Mass After 12 Weeks of Resistance Training in Early Postmenopausal Women
Tine Vrist Dam et al. · Frontiers in Physiology · 2021
DOI 10.3389/fphys.2020.596130
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