It’s not just what you eat that matters, but when.

As the saying goes, timing is everything!

Female’s nutrition needs are already different from males, with more complex considerations such as your menstruation cycle, your age (perimenopause and beyond), and your activity level.

The bottom line is that proper pre- and post-fueling prevents your body from having to resort to drawing energy from your own muscles to produce power. It also helps with your recovery afterward.

This video is a must-watch, and I encourage you to be ready to take notes! Along with discussing the points below, I also address some common myths and misperceptions about carbohydrates and calories, and I give quick meal ideas for busy female athletes.

Pre-Workout Fueling:

• When to eat before your workout, depending on your stomach sensitivity, and examples of the amount of protein needed.
• Examples of carbohydrates needed, considering your age and the type of training you’ll be doing (endurance versus strength training).
• The importance of hydration, and the amount you need per day.
• Sources of protein before your workout.
• When to have less, or more fiber and why.

Prost-Workout Fueling:

• When to eat after your workout, and why this timing is different for females than men! (*and why you want to bring a snack with you).
• Why you really need Leucine.
• Examples of what to eat, with the ideal amount of carbohydrates and protein.
• What not to eat and why.
• Options and considerations for vegetarians and vegans.

See below for additional resources!

 

Fuel Like a Champion: Crafting the Ultimate Balanced Meal Plan for Female Athletes

Carbs Uncovered: The Secret Fuel Behind Athletic Excellence

Hydration for Athletes – Determining Your Needs

The Sustainable Sport Nutrition Academy – start for just $1

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Want more nutrition tips geared toward female athletes? Tune in to my podcast:

Female Sports Nutrition

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Need help setting up a solid nutrition plan to support your performance and goals?

Contact me to schedule a free 30-minute consultation, so we can discuss your particular situation and goals.

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Want to boost your performance? Download my FREE Cheatbook and learn:

* The BEST way to fuel your EARLY morning and ANYTIME workouts!

* My easy-to-make DELICIOUS pre-workout ENERGY GO-TO snack – perfect before a run or bike ride!

* How to SWAP the POWERADES for a quick at-home energy drink – ready in less than 5 mins (shocker, it’s NOT a protein smoothie)!

Download it here: Fuel Your Workout Cheatbook