Ladies, let’s talk about something we get a lot of questions about: how to fuel for your workouts. We know there’s a lot of buzz about intermittent fasting and fasted workouts, but for active women, it might not be the magic solution you’re hoping for. Let’s break it down in a way that’s easy to digest (pun intended!).

This information comes from Dr. Stacy Simms, an exercise physiologist, nutrition scientist, and expert in female-specific nutrition and training for health, performance, and longevity. Learn more here. 

The Truth About Intermittent Fasting for Females

You’ve probably heard about intermittent fasting  (IF) as a weight loss tool or even a healthy trend to follow. Basically, IF can look like waiting to eat until later in the day, and often keeps calories low. 

While this might work for some, especially those with specific conditions like PCOS, Dr. Sims says it’s not the best approach for most active women. Why? Because fasting can actually increase the stress on your body, leading to a spike in cortisol (that’s your stress hormone) and throwing off your body’s natural rhythm.

Why Fasted Workouts for Females Aren’t the Answer

Think you’re burning more fat by working out on an empty stomach? Think again.

Fasted workouts can do more harm than good, especially for women. They pile on extra stress, increase cortisol levels, and can even mess with your thyroid function and cognitive abilities.

Plus, when you stay in a fasted state after a workout, your body might think it’s in low-energy mode and start breaking down lean muscle mass—exactly what you don’t want.

So, What’s the Right Way to Fuel?

Let’s talk about how to properly fuel your body, so you get the most out of your workouts and feel strong, not stressed.

1. Start Your Day Right:

Forget about waking up, chugging coffee, and hitting the gym without eating. That old routine is out! Here’s the new plan:

• Strength Training: About 30 minutes before your workout, aim to get in 15 grams of protein. This will give your muscles the building blocks they need to get stronger. Dr. Sims says she likes a small protein shake with some coffee about 30 minutes before her morning workout. 

• Cardio Session: If you’re doing some cardio (think running, cycling, etc.), add 30 grams of carbs to that protein snack. This could be something as simple as a banana with a small protein shake.

2. Post-Workout Refuel:

After you crush your workout, it’s crucial to refuel your body, especially within the first hour. Here’s the deal:

• Women need about 35 grams of protein post-workout to kickstart muscle repair. If that feels like a lot, keep reading...

• If you’re in your perimenopausal or menopausal years, aim for 40 to 50 grams of protein. Your body needs a bit more support during these stages. 

Think about having a high protein meal right after your workout—maybe a protein shake, Greek Yogurt, cottage cheese, eggs, chicken breast, or even a protein-packed smoothie. 

The Bottom Line

Ladies, your body needs fuel to function at its best. Training on an empty stomach won’t help you burn more fat; it’ll just increase stress and potentially break down that hard-earned muscle. So, ditch the fasted workouts, listen to your body’s natural rhythms, and fuel up for the best results.

Remember, the goal is to feel strong, energized, and ready to tackle whatever the day throws at you. Fueling your body right is the key to making that happen. So, go ahead, enjoy that pre-workout snack, and watch how it transforms your body and your performance!