13/11/2021
This is so important ladies!
Fuel your body!
Exercise doesn’t work without the nutrition to support it. Let me say that again. 👉 Exercise doesn’t work without the nutrition to support it.
In 2019 survey of 1,000 female athletes across more than 40 sports (published in the British Journal of Sports Medicine), researchers estimated the risk of low energy availability in women athletes at more than 47%. Nearly half of active women may not be eating enough for their bodies to make muscle, regulate metabolism and more after accounting for the energy used in training.
I often see women who are in the mindset that just they'll delay food post workout in order to prolong fat burning (due to depleted reserves). ⚠️In fact, when you do this, the opposite happens. ⚠️
The better strategy is taking advantage of your recovery window—the 30 to 45 minutes after exercise when your insulin levels peak, opening multiple metabolic pathways to expedite your glycogen storage and muscle repair process. During this “golden window” you’re primed to:
⭐️ transport the carbs you eat straight into your muscle stores
⭐️ shuttle amino acids into your muscles to repair damage and rebuild stronger
💥 After this "golden window," your insulin sensitivity declines, meaning it takes your muscles longer to absorb the glucose from your bloodstream. This is especially important for women in the menopausal transition, as you may already be more insulin resistant.
Many of you were interested in learning more about why we have this short window compared to men's hours-long food window post working and what we should be eating to set us up for recovery success. Read more about the "golden window" in my most recent article ➡️ https://www.drstacysims.com/blog
