Protein Guidelines Before and After Workouts - from Expert Stacy Sims
The Science-Backed Protein Timing Guide for Peak Performance
After more than 15 years coaching high performers — athletes, executives, entrepreneurs — and over 2 years personally testing what actually works, I've landed on a science-backed protein protocol that holds up under real performance demands.
This guide sources information from the research of Dr. Stacy Sims, the internationally recognized Performance Coach and exercise physiologist whose work is rewriting how women in particular should approach performance nutrition.
Whether you're an athlete chasing a personal best, an executive who wants energy that lasts all day, or somewhere in between — these are the science-backed numbers from Stacy Sims, and the brand both she and I trust to hit them.
I've personally trusted Momentous for over 2 years, and as an Ambassador, I have 14-35% off for you below!
The information contained within is for informational purposes only. Do not start or stop taking any medications or supplements without speaking to your physician, nurse practitioner, or other healthcare professional.
This post contains affiliate links. I only recommend products I personally use and believe in.
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 giving your muscles the fuel they need to perform at their best. Think of it as laying the foundation for a successful training session and long-term health.
Post-Workout Protein: The Critical Window
For Women in Reproductive Years:
Aim for 35g of protein
Critical timing: within 45 minutes of finishing your workout
For Women in Peri-Menopause or Menopause:
Aim for 40-60g of protein
Critical timing: within 45 minutes of finishing your workout
Stacy Sims also recommends prioritizing creatine, collagen, and magnesium L-threonate for recovery at this stage (more on Peri-Menopause + Menopause below)
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.
My Protein Pick: Momentous
All links below are my Ambassador referral links — you'll get 14-35% off your order when you use them.
Grass-Fed Whey Protein Isolate
Clean grass-fed whey, NSF Certified for Sport. Easy to hit your protein targets with breakfast or post-workout. I drink the chocolate flavor every day.
Momentous Whey Protein Isolate is a whey protein supplement sourced from European dairy farms that follow rigorous standards for animal welfare and product quality. The cows are pasture-raised, grass-fed, and not treated with hormones such as rBST. This sourcing helps ensure a cleaner, higher-quality protein with lower contaminants and better digestibility, supporting muscle recovery and daily protein intake.
100% Plant Protein
Same NSF certification, same protocol target — for anyone preferring plant-based or rotating proteins.
Here's What Sold Me on Momentous
NSF Certified for Sport — the same standard used by professional athletes and Olympians.
No fillers or artificial ingredients - Only essential, real ingredients. No junk ingredients = peace of mind knowing exactly what you're ingesting.
Backed by experts I was already following — Dr. Stacy Sims, Dr. Andrew Huberman (Huberman Lab Podcast), Dr. Andy Galpin, Dr. Kelly Starrett, Dr. Jeremy London — and Arnold Schwarzenegger recently joined as a multi-year partner with The Arnold Stack.
The chocolate whey actually tastes like chocolate — I won't stick with a daily supplement I have to choke down and this chocolate is AMAZING! They also have some fun special flavors like Strawberry, Cinnamon, Mint Chocolate, Spiced Chai, and Chocolate Coconut.
I started buying Momentous in early 2024. Within a few months I was on subscription — the chocolate whey had become non-negotiable in my mornings, and the rest of the lineup earned its place in my training. After using the products for over 6 months, I felt so strongly about the brand that I became a Momentous Ambassador.
For Peri-Menopause + Menopause: The Recovery Stack
Stacy Sims specifically recommends creatine, magnesium L-threonate (150–250mg), and collagen during this stage for recovery, sleep, and connective tissue support.
Creatine ➡️ Try Momentous Creatine
Magnesium L-Threonate ➡️ Try Momentous Magnesium L-Threonate
Collagen ➡️ Try Momentous Collagen
For Travel
Whey Protein Travel Packs
Pre-portioned single-serve packs. They live in my carry-on so I never miss my 45-minute window on a trip.
Action Steps
Plan your pre-workout meal to include at least 15g protein
Set a post-workout timer — 45-minute window for women, 2-2.5 hour window for men
Prepare protein options in advance so you actually hit the window
Test it for two weeks and notice how recovery, energy, and clarity respond
These guidelines aren't just about building muscle — they're about optimizing performance and supporting recovery so you can train hard AND recover well over the long game.
Ready to dial in your protein game?
➡️ Shop Momentous with my discount — use code "LoMyrick" for 35% off your first subscription or 14% off any one-time order.
Note: This post contains affiliate links, which means I may earn a commission or receive rewards from qualifying purchases at no additional cost to you.
I only recommend products and services that I personally use and believe in.