Nutrition plays a critical role in maximizing workout performance and recovery. What you eat before and after exercise can influence your energy levels, endurance, muscle recovery, and overall progress. This guide covers two key perspectives: general recommendations for most people, and specific guidelines tailored to peri-menopausal and menopausal women.
Nutrition for the General Member
It’s simple: whole-food-based strategies to fuel your body for performance and recovery. Whether you are training for strength, endurance, or general fitness, getting the right nutrients before and after your workout is essential.
Pre-Workout Nutrition: Fueling for Performance
Prioritize Protein & Carbs: A combination of 15g of protein and carbohydrates before a workout helps maintain energy levels and prevents muscle breakdown.
Example: A banana with almond butter or Greek yogurt with berries.
Hydration is Key: Start your workout hydrated. Aim for at least 16-20 oz of water an hour before training.
Time It Right: Eat a small, balanced meal 1-2 hours before your workout to avoid digestive discomfort while ensuring sustained energy. If you’re a 5am member, 20min prior should be fine.
Post-Workout Nutrition: Recovery & Muscle Repair
Replenish with Protein & Carbs: After training, your body needs protein for muscle repair and carbohydrates to restore glycogen.
Example: A protein shake with banana, or eggs (and egg whites) with whole grain toast.
Hydrate & Replace Electrolytes: Water is essential, but if you sweat a lot, consider adding electrolytes (like sodium, potassium, and magnesium) to your hydration plan. We have LMNT at Torque.
Prioritize Whole Foods: Minimize processed foods and opt for nutrient-dense, whole foods that aid in recovery and long-term performance.
Nutrition for Peri-Menopausal & Menopausal Women
Women going through peri-menopause and menopause experience unique hormonal shifts that can affect how their bodies respond to exercise and nutrition. There’s a few small adjustments to be made to support muscle maintenance, metabolic health, and recovery.
Pre-Workout Nutrition: Adapting to Hormonal Changes
Increase Protein Intake: Women in this stage should aim for 30-40g of high-quality protein before a workout to support muscle retention and metabolism.
Example: A protein smoothie with whey or plant-based protein, and chia seeds.
Boost Hydration with Electrolytes: Due to increased cortisol and a greater risk of dehydration, adding electrolytes (like sodium and potassium) can prevent energy crashes and support endurance. LMNT is a great choice and available at Torque.
Reduce Simple Carbs, Focus on Fats: Instead of quick sugars, opt for healthy fats and fiber-rich carbs to stabilize blood sugar levels.
Example: Avocado toast on sprouted grain bread or nuts with a hard-boiled egg.
Higher Protein for Muscle Retention: Post-exercise, 40-50g of protein is recommended to counteract the effects of lower estrogen on muscle repair.
Example: Grilled salmon with quinoa and leafy greens.
Anti-Inflammatory Foods Matter: Recovery is often slower in this phase, so include omega-3 rich foods like fatty fish, flaxseeds, and walnuts to combat inflammation.
Prioritize Strength Recovery Over Quick Carbs: Unlike younger athletes who may need rapid glycogen replenishment, peri- and menopausal women benefit more from protein-dominant recovery meals with complex carbs.
Example: Cottage cheese with berries or chicken with roasted vegetables.
Putting It All Together: Nutrition at Torque
At Torque, we understand that no one-size-fits-all approach exists for nutrition. We’re here to support you.
We offer Nutrition Coaching to help personalize your fueling strategies, and our Evolt Body Composition Scanner provides data-driven insights to ensure you’re meeting your protein and hydration needs.
