For women, especially over 35, how and when you fuel around training can make or break your progress.
The myth:
Train fasted = burn more fat.
The truth:
Fast too often and your body burns out, not fat.
What to do instead:
Before training: 20–30g carbs + 10–15g protein
→ Try a banana with nut butter and/or Greek yogurt.
After training (especially strength or longer sessions):
25g protein + 40–60g carbs
→ Eggs, toast, and a smoothie. Or a wrap and smoothie.
Bonus: during your luteal phase (days 15–28), your body relies more on fat and breaks down muscle faster. You’ll need more protein and consistent fueling to recover well.
You’re not eating for a “calorie count” — you’re eating for strength, hormones, energy, and long-term results.
