The days of fasted cardio and fasted exercise are behind us—especially for women in perimenopause and menopause. While these trends may have seemed beneficial in the past, research shows they can actually increase stress on the body, elevate cortisol levels, and lead to increased belly fat and a slower metabolism. For women navigating the hormonal shifts of perimenopause, proper meal timing is critical to protect muscle mass, improve body composition, and support energy levels.
Why Fasted Exercise is Not Advisable
Fasted exercise, especially anything more intense than light walking, sends signals to the body that energy is scarce. In response, the body:
- Increases Cortisol: Stress hormones rise, leading to fat storage around the abdomen.
- Breaks Down Muscle Mass: Without fuel, the body may turn to muscle tissue for energy, which is already at risk during perimenopause.
- Lowers Metabolism: Muscle mass is essential for maintaining metabolic rate; losing it slows your metabolism over time.
To avoid these negative effects, fueling your body properly before exercise is essential.
Pre-Workout Nutrition Goals
For workouts lasting more than 30 minutes and breaking a sweat, aim to consume:
- 15–20 grams of protein
- 20–30 grams of carbohydrates
This combination provides the energy needed to fuel your workout while sparing muscle mass and calming the adrenals.
Why Pre-Workout Nutrition is Important
1. Signals Adequate Nutrition
Eating before exercise tells your body there is enough energy available, reducing the stress response and protecting muscle tissue.
2. Supports Adrenal Health
Protein and carbohydrates help regulate cortisol levels, calming the body and preventing excessive stress on the adrenals.
3. Preserves Muscle Mass
Fueling your body prevents muscle breakdown, which is vital for maintaining strength, metabolism, and body composition.
4. Improves Workout Performance
A properly fueled workout allows you to train harder and longer, which improves overall fitness and body composition.
Pre-Workout Snack Ideas
If you have less than an hour to an hour and a half before your workout, choose easily digestible foods that provide the right balance of protein and carbs.
Quick Pre-Workout Snacks
- Greek yogurt (plain or lightly sweetened) + a small banana
- ~17g protein, 27g carbs
- 1 slice of whole-grain bread with peanut butter + ½ banana
- ~15g protein, 25g carbs
- 1 boiled egg + 1 slice of toast with jam
- ~14g protein, 22g carbs
- Cottage cheese (½ cup) + ½ cup diced pineapple
- ~15g protein, 20g carbs
- Protein shake with almond milk + ½ cup of oats or 1 small apple
- ~20g protein, 25g carbs
If You Have More Time (1–1.5 Hours Before)
- Scrambled eggs (2) + a slice of whole-grain toast + 1 small orange
- ~20g protein, 30g carbs
- Oatmeal with a scoop of protein powder and a handful of berries
- ~20g protein, 35g carbs
- Turkey and avocado wrap (small whole-grain tortilla)
- ~18g protein, 28g carbs
The Science Behind Protein and Carbs for Workouts
- Protein: Provides amino acids for muscle repair and growth while protecting against muscle breakdown.
- Carbohydrates: Serve as the body’s primary fuel source, particularly for high-intensity activities. Carbs also help regulate cortisol and signal the body to prioritize energy production over stress responses.
This combination ensures you have the energy to perform while safeguarding your metabolism and hormonal balance.
Further Reading and Resources
- The New Rules of Lifting for Women by Lou Schuler and Cassandra Forsythe
- Next Level by Dr. Stacy Sims
- Research Articles:
Nutrition and Fitness Coaching at Antigravity Wellness
At Antigravity Wellness, we specialize in nutrition and fitness coaching for perimenopausal and menopausal women. Our personalized plans help you achieve the best body composition, muscle mass, bone health, and energy of your life.
If you’re ready to optimize your workouts and fuel your body for success, schedule a brief initial consult today to learn more about our services.
