What to Eat Before and After Your Workout in Perimenopause

If you've ever finished a workout and felt completely wiped out, ravenous, or like you just couldn't recover the way you used to, your nutrition timing might be the missing piece! 

In perimenopause, our hormones are shifting in ways that make what we eat around our workouts more important than ever before. 

Before your workout:

Aim for a small meal or snack about 60-90 minutes out that combines a fast-digesting carb with a little protein. 

Think a banana with a scoop of nut butter or some Greek yogurt with berries or my favorite protein muffin. This gives your body the fuel it needs to actually perform and push hard. 

After your workout:

This is where the magic really happens, and this is the window you do NOT want to miss. Within 60 minutes of finishing, get in a solid dose of protein (we're talking 30-40 grams!) to kick muscle protein synthesis into gear, because in perimenopause our bodies are actually more resistant to building and holding onto muscle, so that post-workout protein hit is non-negotiable. Did you know this is also the BEST time to eat carbs! Yep, your body is primed to use them.

The women who crack the code on fueling their workouts are the ones who stop feeling exhausted all the time and start actually seeing their bodies change, and that is exactly what we work on together in my 6-Week Midlife Strength & Fat Loss Program!