If your training feels harder than it should, food might be the problem, not your effort. So many midlife women I coach are doing the workouts, showing up, putting in the work and running on empty. And if you're trying to build muscle, what you're eating matters just as much as the work you're putting in at the gym.
3 signs you're under-fuelling
Tired all the time, even after rest days.
Strength has stalled or gone backwards.
Cravings hit hard every evening.
Sound familiar? These can be signs that you're simply not eating enough to support your activity.
Why it happens in midlife
Years of "eat less, move more," skipping meals to save calories, coffee instead of breakfast, then training hard on top of it.
If you're strength training regularly, you need to make sure you're eating enough to support it.
Fuelling your training isn't eating too much - it's giving your body what it needs to do the job.
The simple - eat around your training
A meal with protein and carbs within a couple of hours of training, before or after, depending on your schedule.
Protein helps repair and build muscle, while carbs provide energy for your workouts and recovery.
And don't forget about staying hydrated throughout the day!
Pre-workout - by timing (pick what fits your day)
2-3 hours before: A full meal, like chicken, rice and vegetables, or eggs, turkey bacon, toast and fruit.
60-90 minutes before: Something smaller and easy to digest, like Greek yogurt, oats and berries.
30 minutes or less: Something small, like a banana and rice cake or some toast and jam.
The closer you get to your workout, the less time your body has to digest your food. A larger meal gives you more fuel, but it also takes longer to digest. As your workout gets closer, keep things smaller and easier on your stomach, focusing mainly on carbohydrates for quick energy without feeling overly full or sluggish.
Post-workout
Have a meal with protein and carbs within 2 hours.
Aim for 25-40 g of protein after training, along with a serving of carbohydrates. The amount of carbs will depend on your workout, your goals and how much you're eating throughout the day
And don't worry about that 30-minute window you've probably heard about. Your overall nutrition throughout the day matters much more.
The protein will help repair and rebuild the muscles you've just trained, while carbohydrates help replenish the energy you've used. Together, they support muscle recovery, growth and getting you ready for your next workout.
You don't need to rush to eat, but you do want to make sure you're giving your body what it needs to recover.
Three mistakes that keep women stuck
Training fasted, then under eating all day.
Saving all your food for the evening, then wondering why cravings take over at night.
Cutting carbs because they're worried about gaining weight then wondering why training sessions feel hard. Carbs aren't the enemy. Guessing is.
Try this
Pick one training day and pay attention to what you're eating before and after your workout.
Try adding some protein and carbs around your training and see if you notice a difference in how you feel. You don't need to make it complicated.
One day.
Then do it again.
What's next
Not sure how much you should be eating?
My One-Time Macro Count gives you personalized calorie and macro targets, along with check-ins at 1 and 3 weeks.
Want a little more guidance and support? My 1:1 online coaching takes things a step further, helping you put your nutrition into practice and make adjustments along the way.