Women Over 35: How to Eat for Fat Loss and Energy

Balancing macronutrients—protein, carbohydrates, and fats—is essential for women over 35 aiming for fat loss and sustained energy. Dr. Stacy Sims, an expert in female physiology and nutrition, offers specific guidelines to optimize health and performance during this stage of life.​

Protein: The Building Block for Muscle and Metabolism

Dr. Sims emphasizes the importance of increased protein intake for women over 35 to support muscle maintenance and metabolic function. She recommends:​

• Daily Intake: Aim for approximately 1 to 1.1 grams of protein per pound of body weight. For example, a woman weighing 150 pounds should target 150 to 165 grams of protein daily. ​Dexa+1Dexa+1
• Post-Workout: Consume 35 to 60 grams of high-quality protein within 45 minutes after exercise to enhance recovery and muscle synthesis. ​Dexa+1Peninsula Integrative+1
• Pre-Workout: Before strength training, intake 15 grams of protein to prepare the body for exercise. ​Unfiltered

Incorporate protein-rich foods such as lean meats, fish, eggs, dairy products, legumes, and plant-based options like tofu and tempeh. For convenience, Ascent Protein shakes available at Torque can help meet these protein goals.​

Carbohydrates: Essential Fuel for Activity

Carbohydrates are vital for energy, particularly around workout times. Dr. Sims advises:​

• Pre-Workout: For cardiovascular training, combine 30 grams of carbohydrates with 15 grams of protein before exercise. ​Unfiltered+1Nutrition 4 Change+1
• Daily Intake: Ensure carbohydrates constitute about 40-45% of your total daily caloric intake, focusing on whole food sources like vegetables, fruits, whole grains, and legumes. ​CORA Physical Therapy

Consuming adequate carbohydrates supports training intensity and overall energy levels.​Peninsula Integrative

Fats: Supporting Hormonal Health

Healthy fats play a crucial role in hormone production and overall well-being. Dr. Sims recommends:​

• Daily Intake: Fats should make up approximately 30% of daily calories. ​CORA Physical Therapy
• Sources: Prioritize plant-based fats such as avocados, nuts, seeds, and olive oil. Small amounts of animal fats like butter and full-fat dairy can also be included. ​Dexa

Incorporating these fats supports hormonal balance and provides essential fatty acids necessary for health.​

Timing and Meal Composition

Dr. Sims highlights the importance of nutrient timing:​

• Pre-Workout: Consume a small meal or snack containing protein (and carbohydrates, if engaging in cardio) to fuel your session and mitigate cortisol spikes. ​Unfiltered
• Post-Workout: Within 45 minutes after exercise, intake 35 to 60 grams of protein to aid recovery and muscle repair. ​Dexa

This strategic approach enhances training adaptations and supports metabolic health.​Peninsula Integrative+1Recall+1

Monitoring Progress with Evolt Body Composition Scans

At Torque, we utilize the Evolt Body Composition Scanner to provide detailed insights into your body’s composition, including muscle mass, body fat percentage, and metabolic rate. This information allows for personalized adjustments to your nutrition and training plans, ensuring optimal results.​ Simply relying on a basic scale at home will not be beneficial mentally, or to tracking progress.

Next Steps

Understanding and implementing these macronutrient strategies can significantly impact your health and fitness journey.To tailor these recommendations to your individual needs:​

• Current Members: Schedule a Goal Review Session with us to assess your progress and refine your nutrition and training strategies.​
• Prospective Members: Book a No-Sweat Intro to discuss your goals, evaluate your current fitness level, and develop a personalized plan to achieve optimal health and performance.​

By focusing on balanced nutrition and personalized planning, you can effectively support fat loss, enhance energy levels, and promote overall well-being.​

Need more Coaching or accountability – message us, we can help.

-Amanda