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Dr. Stacy Sims: Female-Specific Exercise & Nutrition for Health, Performance & Longevity
Huberman Lab
** Protein and carbohydrate amounts for women post-training**
Women in their reproductive years require approximately 35 grams of high-quality protein, specifically leucine-rich protein, within 45 minutes post-training. For women who are perimenopausal or older, the protein requirement increases to 40 to 60 grams due to heightened anabolic resistance as aging occurs. The recovery window for women is within 60 minutes, contrasting with men, who can wait up to three hours before their metabolism returns to baseline. Consequently, women must prioritize protein intake shortly after exercise to prevent catabolic states and support muscle repair. Post-training, women are advised to consume 30 to 50 grams of protein depending on their age. In terms of carbohydrates, women should aim for around 0.3 grams of carbohydrates per kilogram of body weight within two hours after training, as they deplete liver and muscle glycogen at a slower rate than men, who typically require a higher emphasis on carbohydrate intake post-exercise.
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