We had lots of great conversations this week, helping clients identify where they can do a little better each day. This is that 1% compounding interest that builds your health account.
One common theme that came up was that many of our female clients were forgetting to eat something before their workout.
Right away, we made sure everyone was on the same page on why you can't afford to skip this step.
Especially if you are over 40!
Why Women Need to Fuel Before a Workout (Yes, Even With Carbs)
Based on the research of Dr. Stacy Sims, PhD
If you’ve ever skipped food before a workout thinking it’ll “burn more fat” or help you slim down faster, especially as a woman, you’re not alone.
However, according to Dr. Stacy Sims, a leading expert in female physiology and sports nutrition, that strategy can backfire, particularly for women.
In fact, fueling before a workout with protein and carbs isn’t just helpful for women. It’s essential.
“Women Are Not Small Men”
Dr. Sims’ groundbreaking research starts with a bold but accurate statement:
“Women are not small men. Biologically, our brains, hormones, and muscles respond differently to exercise—and they demand a different approach to nutrition and recovery."
Let’s simplify this:
The Brain-Hormone Connection
During fasted training (working out without food), women experience a steeper drop in blood sugar and a greater increase in cortisol, the stress hormone. This can impair:
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Mood
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Focus
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Motivation
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Recovery
- The ability to burn fat as fuel
That’s because a woman’s brain is more sensitive to fuel availability, especially during the second half of the menstrual cycle or peri/menopause when estrogen and progesterone fluctuate.
Without fuel, your body sees exercise as a threat, not a benefit.
Over time, this can lead to muscle loss, slower metabolism, and hormone disruption.
Muscles Need Fuel to Adapt
Unlike men, women rely more on fat and carbs simultaneously during exercise, but that doesn’t mean we should avoid carbs.
In fact, eating carbs + protein before a workout helps:
Your muscles can’t rebuild or grow stronger if they’re running on empty.
Even a small snack (like a banana + a small protein shake or toast with nut butter) 30–60 minutes before training makes a big difference.
The Takeaway: Fuel Smart, Train Strong
Skipping food before a workout might feel “disciplined,” but it’s often counterproductive for women.
“Women should eat before they train. Every time. Especially in the morning. Even if it’s just a little.” — Dr. Stacy Sims
So next time you’re tempted to power through a workout on an empty stomach, remember:
You’re not being tough—you’re holding yourself back.
✅ Pre-Workout Fuel Ideas for Women
Quick & effective combos:
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½ banana + scoop of protein powder in water or almond milk
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Rice cake with almond butter
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Protein bar with <10g sugar (Go Macro Bars are my favorite)
There are endless options out there. If you need some help or suggestions on your pre-workout nutrition, please let me know!
