how to fuel your female physiology
I know, that you know, that I know, you’ve seen thousands of “morning routine” reels, tiktoks, starter kicks, newspaper headlines, and magazine articles.
I know, that you know, that I know, that can be overwhelming as all hell. What’s true? What’s false? What’s regurgitated information coming from one influencer to the next? Well, today I’m sharing some impeccable knowledge I learned from Stacy T. Sims, PhD, author of my new favorite book “Roar”, about the specific needs of WOMEN upon waking up.
Let’s get into it.
Lets start with that fact that the hormones of a woman vary from the hormones of a man in how they fluctuate, dictate what we need/how we need to eat (especially for training), and mood/sleep regulation.
Let’s start by covering some basic hormones just to establish general knowledge.
Testosterone: The hormone that males primarily have access to. This aids in the development of bone density, larger muscles due to their protein-synthesis process, and red blood cell development. Read this article for a better understanding of testosterone levels in opposing sexes. (The bottom of this article notes a doctor may recommend a contraceptive; I do NOT believe in contraceptives.)
Estrogen: The hormone females have primary access to. This increase the process of the enzyme, lipoprotein lipase, in removing fatty acids from the blood and delivering them to fat tissues, increases how challenging it is to create muscle, quicker capability of growing bones, lower body mass, higher percent body fat. Also a big, fluctuating game-player in your menstrual cycle.
Progesterone: Another fluctuating game player in your menstrual cycle. A component of the Luteal phase in your menstrual cycle, this hormone prepares your body for pregnancy. It increases as you become closer/get to your ovulation stage, and decreases again once the body understands “no egg has been fertilized”. Read more about how Progesterone operates.
Now let’s cover macro and micro nutrients needed for the FEMALE physiology:
Macronutrients
Carbohydrates
CARBS ARE YOU AND YOUR BRAINS FRIEND. I become frustrated when I hear the atrocious avoidance many women have towards this legendary, and vital, macro. There is a good way to eat carbs, and a not so good way.
Carbs are mandatory for energy use during exercise. Consuming healthy and adequate amounts of carbs can prevent protein being used as your bodies fuel during exercise/day to day activities, increases how much fat is burned, essential for the regulation of your central nervous system, and supports brain function. Glycogen, carbs that are stored in your muscles/liver), are necessary for keeping you moving at highest energy levels! If you aren’t consuming enough carbs to keep your glycogen stores (at a bare minimum) at 10 grams, you’re reaping the distress of your CNS, decreased brain function, lacking red-blood cell count, and a weak immune system.
Stacy T. Sims PhD states “Fully stocked, you have 10 grams of glycogen/kilogram of muscle tissue (a 135lb woman has roughly 615grams) and about 4045 grams of liver glycogen.” She says this is about enough to fuel you for a 2hr run, depending on how intense your output is. The harder you’re running, the quicker you deplete your stores. Another great statement by her, “At the bare-bones minimum, you need 130grams of carbohydrates, or the equivalent of about 520calories’ (the amount of 1 cup of pasta, 1 cup of beans, and a potato) worth for survival.” This blew me off my seat! Finally, REAL answers about the bodies need for carbohydrates!
She also answers if a high fat/low carb diet is better for training… and she thinks no. I’m not sure about y’all, but I’ve experimented heavily with fasting prior to working out AND post workout believing that I was doing justice to my system. Hell to the freaking NO I wasn’t!
The basics of why limiting carbs is not working for you, but against you:
Increases intramuscular fat storage (because the body is under so much stress, especially with exercise, that it will store more fat for the next time it has to undergo this stress without proper fuel to use as energy.)
No solid evidence of women following a low carb/high fat diet that supports improved performance
Heightens cortisol levels (think fight or flight response), harming protein development (AKA your body is taking away muscle/not making muscle)
Carb do-nots:
The unhealthy engorging of oneself with bleached/unbleached, processed carbs and starches.
Choosing bread/pasta OVER nutrient dense carbs (sweet pots, root veggies, leafy greens, squash varieties)
Spiking your blood sugar levels with processed carbs/starches (mentioned above)
Carb to-do’s:
Consuming 40-45grams whole food carbs/day, give or take your exercise regiment and how much you train
Cook your starches so they lose their crystalline structure and digest with more ease
Whole food carbs like beets, carrots, yams, apples, dates, bananas, quinoa, oatmeal, brown rice, sprouted grain bread are great starting points
2. Protein
All hail protein! We love protein, yet I believe there’s a whole lot of confusion in this department. Especially for the active woman of the world! SO, let’s debunk this funk, shall we?
Current guidelines for Protein = consuming 0.8grams/kilogram body weight 1 kilogram = 2.2 lbs
estimate about 45-50grams of protein for a 135lb woman, and this isn’t considering exercise levels
Studies show that increasing protein consumption leads to lower levels of obesity, osteoporosis (which is higher in women), diabetes, and heart disease. This studies indicates that increased protein intake decrease frailty in older populations
Stacy T. Sims Phd states, “As a woman, if you want to be active, maintain muscle, and maybe lose some weight, protein is a must. In one study, dieters who increased their protein intake to 30% of their diet ate nearly 450 fewer calories a day and lost and average of 11[lbs] over the 12-week study without trying. Why? Because protein takes more work to digest than other foods, so it burns calories when we simply process it.”
She also notes we often feel more satisfied with less food while maintaining muscle. If that isn’t enough to track and increase your protein intake, maybe this will also encourage you; it also enhances your bodily functions. From hormone regulation, to enzyme creation, how you sleep, digestion, and menstruate. Let’s have a round of applause for protein!
What is protein? Amino acids (otherwise known as 20 separate building blocks within the body.
The following list of amino acids is resourced from: https://www.ncbi.nlm.nih.gov/books/NBK557845/
The 20 to 22 amino acids that comprise proteins include:
Of these 20 amino acids, nine amino acids are essential:
Of these 20 AA, your body is capable of producing 11 of them (aka nonessential amino acids), while we need to outsource for the other 9 through food (AKA essential amino acids).
Then, protein comes in 2 varieties: complete, incomplete.
Complete protein = food sources that contain all 9 essential amino acids. (EX: meat, dairy, fish)
Incomplete protein = Include some varieties of amino acids, but not all. (EX: nuts, veggies, whole grains)
For the female body, Stacy T. Sims PhD recommends you choose to focus on Essential Amino Acids. “The essential amino acid (EAA) content of protein, in particular the leucine content, can dramatically affect muscle protein synthesis.” AKA, they allows you to high speed develop muscle gains!
The best post-workout protein combo is to consume “fast-release and slow-release protein.” An example of this would look like a a combo of whey protein (fast releasing) and casein (slow-releasing). This combo will ensure your muscles are constantly repairing/recovery VS being used as fuel.
Stacy T. Sims, Phd recommends having a pre-bedtime protein snack to enhance protein synthesis while you sleep. There’s nothing better than letting sleep do work for you!
Protein don’ts:
Soy protein; it
Protein to do’s:
Protein upon waking up (25-30grams within 30minutes of waking up)
Protein boost of slow/fast releasing protein before bed
Aim for 1.7 - 2.4 grams/protein per/lb
Whole food protein, collagen types 1 and 3
Protein/BCAA’s (branch chain amino acids) WITHIN 30mins of ending exercise
Dr. Stacy Sims - Why Women Need Protein
3. Fat
Please say adios to “low-fat”, starchy, and loaded with sugar foods disguising themselves as “healthy”. (Often times these are packaged foods that are not whole, yet engineered)
Fat that comes from food doesn’t magically enter the body and automatically turn into body fat- you body is much too smart for that. Fat is a warrior when it comes to protecting our internal organs, bones, and how our hormone levels fluctuate with each mensuration cycle. The fat you want to watch out for is PROCESSED. In other words, TRANS-FAT. Stay far, far away from that, while you enjoy fats from fish, avocados, coconuts, ghee, nuts/seeds.
When you eat an overload of carbs without adequate amounts of fat, your insulin levels rise, thus creating an alarming amount of cortisol (fight or flight response), increasing belly fat/fat stores. These hormone influxes can be culprit to some of the “horrid period pains.”
Fat don’ts:
Low fat, high carb foods (laced with ungodly amounts of sugar)
Trans fats (processed fats, fats from hydrogenated oils)
Fat to-dos:
Fats from whole foods (Organic grass fed beef, chicken, wild-caught fish, eggs, dark chocolate (not the kind loaded with processed sugars!)
Fat from Omega 3 sources
Eat fat-dense meals post workout actives (not as easily digestible/not great immediately pre/post training)
How to start your day for steady energy, focus, and productivity throughout your day:
If you drink coffee straight out of the gate, PLEASE enjoy it with nutrient dense food! Avoid your blood sugar spiking, cortisol sky rocketing, and wacky digestion.
Coffee go to: Laird’s Superfood Functional Mushroom Coffee (why would we skip out on the opportunity to consume adaptogens?)
Coffee add ins I never go without: Unflavored bovine collagen peptides (types 1 and 3), Trace Mineral drops, liquid Vitamin-D, one tsp coconut oil or ghee, with spices cinnamon and clover.
Why? Coffee is abrasive to the system, especially when it’s the first thing to be consumed upon waking up. I add the collagen, Trace minerals, and Vitamin D to start my day with stability, focus, and extra power for my morning workouts. Adding a fat source such as coconut oil or ghee helps neutralize the acidity of the coffee while slowing down the digestive system. Slow down how coffee is digested, and you give it the vehicle to stabilize the energetic effects VS hitting your system with a wild spike and even wilder drop. Coffee consumed without a plan can easily be over-consumed, increase jitters, rev up anxiety, and leave your gut feeling unwell leading to unpleasant trips to the bathroom. Pair this super-coffee formula with a nutrient dense breakfast and you’ll remember how similar you and superwoman really are!
Summary:
Every female will vary in how much of each macro they need; valuing protein, carbs, then fats from whole food sources
The more protein, the better. Upon waking, have at least 25-30grams of protein to kickstart your day for a focus and productivity
Fats and carbs are your friends, not your enemies! Eat wisely, and have a plan of attack for pre-post workout meals
Consume 25-30grams of protein within 30 minutes of your workout for sufficient muscle synthesis/repair/recovery (fast + slow releasing)
Check in with how you FEEL, not what the scale tells you
Evolt 360 - Advanced Body Scanner
Since becoming a trainer for the Anytime Fitness in the Galena area of Reno, NV, I was able to have my first ever experience with a body scan. Having been working diligently since the beginning of the year to get my internal health (micronutrient levels) up to par and flying high, I’ve been experimenting with my diet in news ways in coherence with my activity levels.
What I found out for my personal goals, body, weight, fluid levels, metabolism, and the such (this is me saying DO NOT COMPARE YOURSELF TO THE RESULTS I’M ABOUT TO SHARE), it recommenced that I consume 30% protein (around 175 grams/day), 50% carbs (around 292grams/day), and 20% fat (52grams/day). It might sound like a lot- but as someone standing at 5’2'“, between 115-125lb, and extremely active from sun up to sun down (most days), AND with the goal of putting ON muscle mass.
The point I want to make by sharing this information is to eat whole foods, and eat them with intention and strategy. As women we NEED calories! We need the carbs, proteins, and fats. We need an ARRAY of veggies (x30 varieties a week will please your gut flora), and we need to stop being fucking afraid of “the number on the scale”.
Here are some of the questions I ask my athlete clients to see how their training is going:
How are you feeling pre/during/post workout?
Give me a play by play of everything you’ve eaten/drank over 3 days and let’s analyze
Are you letting sociall normalities weight heavy on your mind/how your body appears, or are you trusting what FEELING your body is telling you?
I hope you were able to take away some valuable information from this blog, and I PRAY that if you’re an active woman, you read Roar by Dr.Stacy Sims!
Below are other articles you may enjoy.
Other articles you might want to read being the habitant of a female body:
www.PRB.org/Nutrition of Women and Adolescent Girls: Why it Matters
