I get this question a LOT! And the answer is YES!! Especially on a lower body day! It is typically something very simple and light. Overnight oats with protein powder and berries, eggs and berries, eggs and toast, greek yogurt and fruit, protein bar or protein shake if I’m short on time (just being honest!).
I also eat after my workout – typically greek yogurt with 1/2 scoop of protein powder (this is also when I do my creatine) and apple slices.
Due to the nature of how I move my body, I personally find it crucial to eat before my workouts. My body tells me that’s for sure!! Each person is different.
Easy Overnight Oats
1/4 cup oats
1/2 scoop Protein Powder (I love CLEAN SIMPLE EATS! Code ALICIAE)
Almond milk (eyeball it)
1 T Almond Butter or CLEAN SIMPLE EATS Butter I love!!!! (use code ALICIAE)
Set it in the fridge overnight. Add berries of choice in the morning and enjoy!
Women in perimenopause/menopause face unique physiological changes that can make it particularly beneficial to eat before working out.
Here’s why:
1. Stable Energy Levels
- Counteract Fatigue: Menopause can often lead to fluctuations in energy levels due to hormonal changes, particularly the decline in estrogen. Eating before a workout can provide the necessary energy to combat fatigue, allowing for a more effective and enjoyable exercise session.
- Sustained Performance: Carbohydrates consumed before exercise provide glucose, which helps maintain stable blood sugar levels, preventing energy crashes during the workout.
2. Support for Muscle Mass
- Prevent Muscle Loss: Menopause is associated with a decrease in muscle mass and strength (sarcopenia) due to hormonal shifts. Consuming protein before a workout supplies amino acids that support muscle maintenance and growth, helping to counteract muscle loss.
- Enhance Muscle Protein Synthesis: Eating protein before exercise can stimulate muscle protein synthesis, which is crucial for maintaining lean muscle mass during menopause.
3. Improved Metabolic Function
- Boost Metabolism: Eating before a workout can help rev up your metabolism by providing the fuel your body needs to perform at its best. This is particularly important during menopause when metabolic rate tends to slow down.
- Better Insulin Sensitivity: Pre-workout nutrition, particularly with carbohydrates, can help regulate blood sugar levels and improve insulin sensitivity, which may be compromised during menopause.
4. Reduced Cortisol Levels
- Manage Stress Hormones: Menopause can lead to increased cortisol levels (the stress hormone), which is associated with weight gain, particularly around the abdomen. Exercising on an empty stomach can further elevate cortisol levels. Eating before a workout can help keep cortisol levels in check, reducing stress on the body.
5. Enhanced Workout Performance
- Increased Strength and Endurance: Eating before a workout, particularly a combination of carbs and protein, can enhance strength, stamina, and overall workout performance. This is important during menopause when maintaining physical activity is key to managing weight, bone density, and cardiovascular health.
- Better Focus and Motivation: Proper nutrition before exercise can also improve mental clarity and focus, helping you stay motivated and perform at your best.
6. Improved Recovery
- Reduce Muscle Soreness: Eating before a workout can help minimize muscle damage and soreness by providing your muscles with the nutrients they need to recover more efficiently.
- Support Joint Health: Menopause can lead to joint stiffness and discomfort. Proper pre-workout nutrition can help reduce inflammation and support joint health, making exercise more comfortable.
7. Hormonal Balance
- Support Overall Hormone Health: Nutrient-rich pre-workout meals can support overall hormone health, helping to mitigate some of the symptoms associated with menopause, such as mood swings, hot flashes, and sleep disturbances.
Practical Tips
- Timing: Aim to eat 30 minutes to 2 hours before your workout, depending on the size and composition of your meal.
- What to Eat: A balanced meal or snack that includes carbohydrates (like whole grains or fruit) and protein (like yogurt, eggs, or a protein shake) is ideal. Healthy fats can also be included for sustained energy.
Hope this helps!!! Happy Lifting!
LOVE YOU!
