What are Stacy Sims' nutrition tips?
Sources:
Dr. Stacy Sims provides several nutrition tips, especially geared towards women's health and performance. Here are the key points:
Carbohydrate Choices
- Prefer colorful fruits and vegetables for carbohydrates.
- Whole grains like quinoa, amaranth, and sprouted bread are favored.
- Sweet potatoes, yams, and legumes are also good options.
- Limit ultra-processed foods, though a small amount like kids' cereals can be acceptable post-training to aid carbohydrate uptake in a limited context 1.
Protein Intake
- Aim for around 1 to 1.1 grams per pound of body weight daily, or around 2 to 2.3 grams per kilogram.
- This can include animal protein (scrambled eggs, chicken, steak) and plant proteins (beans) 2.
- Having a balanced protein intake is crucial for building and maintaining muscle mass and body composition.
Fat Sources
- Prefer plant-based fats like avocados, nuts, seeds, and olive oil.
- Include animal fats in moderation, like real butter or 4% fat yogurt.
- Avoid ultra-processed fats, and mix different fat sources for a balanced intake 3.
Fueling Around Training
- Pre-Workout: For strength training, about 15 grams of protein; for cardiovascular work, add 30 grams of carbohydrates.
- Post-Workout: Have a proper meal within 45 minutes after exercising to aid recovery and curb cortisol spikes.
- Stacy emphasizes the importance of having some fuel on board to protect the brain and body's signaling systems 4.
General Guidelines
- Incorporate the 80-20 rule: 80% of the time, stick to nutritious foods; 20% can be indulgences 1.
- Ensure a diverse gut microbiome by eating a variety of fiber-rich foods.
- Listen to your body and understand its signals throughout your cycle to accommodate nutritional adjustments 5.
These guidelines should help women optimize their nutrition for better health, performance, and longevity.
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