I've been a health coach and personal trainer for years, but it hasn't been until recently that I've really been diving into what WOMEN specifically need as far as nutrition, workouts, and rest… and let me tell you, it's been mind blowing!! 🤯
First, I've found out that the majority of health, fitness, and nutrition research has been done on men.
“Women are too complicated.”
The problem is, women are not small men. We have our own VERY unique needs due to our monthly cycle and hormonal changes. So what may work for men (cutting carbs, cutting calories, intermittent fasting, fasted workouts, just to name a few) can actually be working AGAINST us women.
So be prepared, I'll be sharing everything I'm learning along the way so you can become your very own best health advocate and learn to work WITH your body, not against it!
How much protein do women really need? According to Dr. Stacy Sims, it might be more than you think!
“Broadly speaking, women should aim for 1.7 to 2.4 grams of protein per kilogram of body weight per day. (1 kilogram = 2.2 pounds, so to figure your weight in lbs to kg, just divide by 2.2.) Women in the menopause transition should target the higher end of that range (2.2 to 2.4 grams per kilogram), aiming for the lower end on easier days and the higher end on very heavy training days.”
🌟 If you don't want to do the math, that's about 1g protein per lb of body weight per day.
“Your body responds best to an even protein distribution throughout the day. Pre-menopausal women should aim for 30 grams of high-quality protein within 30 to 45 minutes after exercise and regular doses of 30 to 40 grams of protein at each meal and 15 to 20 at your snacks. As you reach peri and postmenopause, your anabolic resistance increases, so you want to aim to have that post-exercise protein closer to 40 grams.”
You can check out her full article on Why Women Need to Prioritize Protein here!
Women are not small men, and the sooner we learn what our unique systems need, the sooner we can start making changes to our workout and nutrition and feeling the difference!
Knowledge is power.
If you've been curious about cycle syncing, it's benefits, and how you can do it yourself, click the button above to PRE-register for my course, Cycle Strong: Your 30 Day Health Blueprint!
Navigating perimenopause and unlearning past fads & trends to help you work WITH your body and THRIVE! ✨