Dr. Stacy Sims is on a mission to rewrite existing guidelines based on the latest research, pointing out that women's bodies respond differently to nutrition and exercise compared to men's. Also, Dr. Sims emphasizes the importance of a tailored approach to nutrition and training for women at different life stages and athletic levels! Music to your ears, right?
I've personally been on the journey of "figuring out my body's new formula" since turning 40, and can 100% attest to the benefits of Dr. Sim's advice!
Check out a summary of her advice below, or listen to the whole podcast!
Want to learn more about women's health? Including fitness tips, hormones, and supplementation?
Dr. Stacy Sims, MSC, PHD
Background:
International exercise physiologist and nutrition scientist.
Directed research programs at Stanford, AUT University, and the University of Waikato.
Focus on female athlete health and performance.
Author of the book ROAR.
Delivered a TED Talk: “Women Are Not Small Men”.
Author of the latest book Next Level.
Published over 100 peer-reviewed papers and several books.
Regularly featured speaker at professional and academic conferences.
Mission:
Addressing the lack of research on women's performance and nutrition.
Exploring sex differences in hormones related to performance.
Utilizing menstrual cycles as an ergogenic aid for women’s health.
Highlights:
Exercise Qualification: If you are exercising on purpose, you're considered an athlete. This includes recreational athletes who have the stress of family and work.
Fuel for Training: Athletes should eat to fuel their training, as calorie reduction compromises performance and recovery. Focus on eating for training, recovery, and then modifying other aspects for calorie restriction.
Protein Intake: Aim for 1 to 1.1 grams of protein per pound of body weight per day to support lean mass, recovery, strength, and overall health.
Luteal Phase Adjustments: Increase protein intake by around 20 grams per day during the luteal phase to support tissue building, immune function, and reduce period flu symptoms.
A few more key takeaways...
Tip #1 - Metabolic Flexibility:
Women are more metabolically flexible, using blood sugar and free fatty acids differently. - Well that's great news!
Tip #2 - Carbohydrate and Protein Intake:
Women’s carbohydrate needs and gastric emptying rates differ from men’s. Dietary protein intake is often skewed lower for women, even though it should be higher, especially for recreational and elite female athletes. - I've always been a huge fan of higher protein!
"Creatine, vitamin D, and Omega-3" - Dr. Stacy Sims' top 3 supplements to take daily
Tip #3 - Body Composition Changes
Significant milestones in a woman's life, such as reproductive years, peri, and postmenopausal years, require tailored training and nutrition plans. - Learning this now at 40!
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