What are Stacy Sims' nutrition tips?

Stacy Sims recommends nutrient-dense, varied foods, sufficient protein, and fueling around training rather than underfueling.

• Food choices: Emphasize colorful fruits and vegetables, fiber, sweet potatoes and yams, sprouted bread, quinoa, and amaranth; avoid making ultra-processed foods a staple. She describes an 80/20 approach, leaving room for flexibility. 1
• Protein: Aim for about 1–1.1 grams per pound of body weight per day (roughly 2–2.3 grams per kilogram); protein can come from plant sources such as beans, not only animal foods. 2
• Fats: Get most fats from whole-food plant sources such as avocados, nuts, seeds, and olive oil; animal fats can also fit, while ultra-processed fats are best avoided. 3
• Fuel around training: Before strength training, about 15 grams of protein may be enough; before cardio lasting up to an hour, add 30 grams of carbohydrate. She recommends eating afterward, with breakfast or a meal within about 45 minutes. 4
• Respond to your body and cycle: Fuel appropriately for the exercise even when appetite is low. Sims notes that appetite and cravings can shift across the menstrual cycle, and encourages women to understand their own bodies and cycles. 5