What to Eat Before & After Training for Better Performance & Recovery

Pre-exercise fueling for women is essential to avoid the negative metabolic consequences of fasted training. While many believe fasted workouts increase fat burning, the practice triggers hypothalamic appetite perturbations, leading to reduced daily movement, increased cravings for simple carbohydrates, and disrupted circadian rhythms. Consuming approximately 15 grams of protein or a small snack (around 150 calories) before a session signals nutritional availability, stabilizes blood sugar, and supports muscle retention. Exogenous ketones can further assist by providing fuel and reducing catabolic stress during strength training. Post-exercise, prioritizing a combination of protein and carbohydrates within 60 to 80 minutes is critical to replenish glycogen, prevent low energy availability, and mitigate muscle breakdown, even if muscle protein synthesis remains stable over a 24-hour period. Dr. Stacy Sims emphasizes these strategies to help women maintain strength and metabolic health amidst busy, constrained schedules.