CITED CLIPS
Post-Training Nutrition
Women should aim for 35 to 60 grams of high-quality protein within 45 minutes after resistance training to optimize recovery, depending on their age. Unlike men, who have a longer recovery window, women need to replenish nutrients more quickly to prevent catabolic effects. Additionally, consuming around 0.3 grams of carbohydrates per kilogram of body weight within two hours post-exercise is recommended to support glycogen replenishment. Prioritizing real food sources can enhance recovery by providing essential minerals alongside macronutrients.In this clip
From this podcast
Huberman Lab
Dr. Stacy Sims: Female-Specific Exercise & Nutrition for Health, Performance & Longevity
Related Questions
If a woman in her reproductive years takes 15 grams of protein before training, does she need to consume 35 grams of protein after the workout, or can she consume 20 grams after the workout within 1 hour with carbohydrates?
How long after a workout should a woman eat protein?
What are the time windows for protein and carbohydrate intake after a high-intensity workout as discussed in the episode Dr. Stacy Sims: Female-Specific Exercise & Nutrition for Health, Performance & Longevity and the clip Fueling for Performance?