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Dr. Stacy Sims: Female-Specific Exercise & Nutrition for Health, Performance & Longevity

Huberman Lab

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Optimal Protein Intake and Recovery Window for Women

Women in reproductive years require 35 grams of high-quality protein within 45 minutes, while perimenopausal women onwards need 40 to 60 grams due to becoming more anabolically resistant as they age. There are sex differences in the recovery window, with women needing to consume food within 60 minutes for stable blood sugar levels, whereas men have a window of up to three hours. The notion of no recovery window is based on male data.

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