Why When You Eat Matters—Especially in Perimenopause
Timing your meals around your workouts can make a significant difference in muscle growth, recovery, and overall energy levels—especially during perimenopause. By strategically fueling your body before and after exercise, you can maximize muscular adaptations, repair damaged tissue, and optimize your metabolic health.
Muscle Isn’t Built in the Gym—It’s Built in Recovery (If You’re Fed!)
Your body doesn’t build muscle while you train; it happens during rest and recovery—if you provide the right nutrients. This is where nutrient timing comes into play.
The Benefits of Nutrient Timing
Decreases the catabolic state, reducing muscle breakdown
Improves glucose control, helping muscles and the liver pull in glucose efficiently
Stimulates muscle protein synthesis, promoting muscle repair and growth
Reduces the risk of low energy availability, which is crucial during fat loss phases
Supports the gut microbiome, enhancing microbial diversity
Ensures steady protein intake, with 30-40g per meal and 15-20g per snack for optimal muscle maintenance
Pre-Workout Nutrition: What & When to Eat
Women perform best in a fed state. The composition of your meal depends on how much time you have before training.
1-2 hours before training: A full balanced meal with protein, carbs, a small amount of fat, and minimal fiber. Example:
Chicken, sweet potato, and steamed greens
Eggs, oats, and berries
Less than 1 hour before training: A quick-digesting protein and carb combo. Example:
Cottage cheese and fruit
Chicken and rice
Right before training (30 minutes or less): A small serving of fast-digesting carbs (~25g) to fuel your session. Example:
Half a banana or apple
Dried fruit, juice, crackers, a slice of bread, or granola
Post-Workout Nutrition: Refueling for Recovery
The anabolic window extends up to 4 hours post-resistance training, meaning you don’t need to rush a meal immediately—but prioritizing protein intake is key.
Why Post-Workout Nutrition Matters
Drops cortisol, reducing stress
Pulls your body out of a catabolic state, preventing muscle breakdown
Enhances the window of lean mass development
Protein intake goal post-workout: 40g
While protein is the priority, timing your carbs post-workout also enhances energy levels and improves insulin sensitivity.
Post-Workout Meal & Snack Ideas
Chicken with rice/potato and veggies
Turkey sandwich on whole grain bread
60oz Greek yogurt with berries, nuts, flaxseeds + sprouted grain toast with avocado
Buddha bowl with quinoa, lean protein, hard-boiled egg, and greens
Overnight oats with berries, banana, nuts, chia, flax, and Greek yogurt
Green goddess smoothie: avocado, Greek yogurt, protein powder, apple, kale, date, spirulina
Grilled chicken salad
Veggie and turkey pita
Whole grain toast with avocado and eggs
Salmon with brown rice and veggies
If You’re on the Go and Need a Quick Fix
Greek yogurt and fruit
Oranges and almonds
Protein shake and banana
Tuna and whole wheat crackers
Greek yogurt with granola
Final Thoughts
Nutrient timing isn’t about rigid rules—it’s about fueling your body strategically to support muscle growth, recovery, and energy. By eating the right nutrients at the right time, you can enhance performance, optimize recovery, and feel stronger and more energized in perimenopause.
The bottom line? Train hard, rest well, and fuel smart!