Protein Guidelines Before and After Workouts - from Expert Stacy Sims
The Science-Backed Protein Timing Guide for Peak Performance
Are you maximizing your workout potential with proper protein timing? Let's dive into some game-changing insights from Dr. Stacy Sims, an internationally recognized Performance Coach and exercise physiologist who's revolutionizing our understanding of performance nutrition, especially for women athletes.
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Pre-Workout Protein: Fueling Your Success
Before you lace up those shoes or grab those weights, here's what your body needs:
Minimum 15g of protein (regardless of gender)
For cardio sessions up to an hour, add about 30g of carbs
Why does this matter? Your pre-workout nutrition isn't just about energy – it's actively protecting your brain and providing your muscles with the fuel they need to perform at their best. Think of it as laying the foundation for a successful training session.
Post-Workout Protein: The Critical Window
For Women:
In Reproductive Years: Aim for 35g of protein
For Women in Menopause: 40-60g of protein
Critical timing for all women: Within 45 minutes of finishing your workout
For Men:
at least 35g of protein
Timing: no later than 2-2.5 hours after your workout
The Science Behind the Timing
What makes this timing so important? When you exercise, your muscles become more receptive to nutrients, creating an optimal window for recovery and adaptation. By meeting these protein targets within the recommended timeframe, you're not just feeding your muscles – you're optimizing your body's natural recovery process AND protecting your brain!
Expert Credentials: These guidelines come from Dr. Stacy Sims, who brings an impressive combination of academic expertise (MSc and PhD) and real-world experience as an endurance athlete. Her research specifically focuses on women's health and performance, making these recommendations particularly valuable for female athletes.
Action Steps:
Plan your pre-workout meal to include at least 15g protein
Set a post-workout timer
Prepare protein options in advance to meet your specific needs
Remember: These guidelines aren't just about building muscle – they're about optimizing your overall performance and supporting your body's natural recovery processes.
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