What should a woman eat before and after resistance training according to sims

According to Stacy Sims, before resistance training, a woman should consume a small amount of protein, around 15 grams, to enhance recovery and preserve lean mass. This protein intake helps to stimulate the hypothalamus, supporting better post-exercise recovery and metabolism 1.

After resistance training, women should aim to consume 35 to 60 grams of high-quality protein within 45 minutes. This amount varies with age, as women become more anabolically resistant as they age. Along with protein, they should also ingest about 0.3 grams of carbohydrates per kilogram of body weight within two hours, which aids in glycogen replenishment 2. This approach to nutrition not only prevents muscle breakdown but also ensures that recovery processes are initiated effectively.