What are Stacy Sims' nutrition tips?
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Stacy Sims, an expert in female-specific nutrition and exercise, shares several nutrition tips tailored for women:
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Pre-Workout Nutrition: Sims suggests having a small intake of protein, like a scoop of protein powder with coffee or almond milk, before strength training to boost metabolism and support recovery. For cardio workouts up to an hour, she recommends adding around 30 grams of carbohydrates to the mix to maintain energy levels and protect the hypothalamus from stress-related effects 1.
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Understanding Energy Needs: Women require higher calories and carbohydrates than men to maintain hormonal balance, particularly during the menstrual cycle. Sims emphasizes fueling adequately around exercise rather than focusing on calorie deficits, to support recovery and metabolic health 2.
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Healthy Fats: She advises getting fats predominantly from plant-based sources, like avocados, nuts, seeds, and olive oil, while also acknowledging the benefits of certain animal fats, including those from dairy. A balanced intake helps maintain overall health without overly relying on processed fats 3.
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Fueling for Performance: It's crucial to fuel based on exercise intensity and needs. Even during phases where appetite diminishes, like pre-ovulation, maintaining adequate nutrition prevents catabolic states and supports effective training 4.
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Gut and Hormone Health: Sims highlights the importance of a diet rich in whole grains and colorful fruits and vegetables to support a healthy gut microbiome, particularly during hormonal shifts. This approach balances hormone levels and enhances overall wellness 5.
By understanding these nuanced differences and needs in women's nutrition, individuals can tailor their diet to better support health, fitness, and hormonal balance.
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