By Eoghan Grace
Have you ever felt completely drained during a workout, even though you eat well and train hard? Or noticed your energy shifts during your cycle? These aren’t random changes, they’re rooted in female physiology. And if you’re not fueling with that in mind, you might be holding yourself back.
Dr. Stacy Sims, a world-renowned exercise physiologist and nutrition scientist, has a simple but powerful message: “Women are not small men.” That means women need different strategies for eating and training to get the best results. The advice traditionally given to male athletes doesn’t always apply and following it blindly can leave women tired, stressed, and feeling like they’ve plateaued or worse.
At The Studio Salcombe, we work with many women of all ages and life stages. We’re here to help you understand how to fuel smarter, not necessarily more rigidly, for better results, stronger workouts, and lasting energy.
Pre-Workout Nutrition: Why Women Shouldn’t Train Fasted
What Actually Happens in Your Body (Simple Breakdown)
Fasted training has become trendy, but for women, it can have more negative effects than benefits. Dr. Stacy Sims and other researchers have shown that women respond to fasted training very differently than men. Instead of boosting fat burning or focus, it often leads to hormonal disruption and muscle breakdown.
When you train without eating, especially in the morning, your body doesn’t have enough energy (glucose) available. To get that energy, it turns to two things: fat and muscle. While burning fat sounds good, your body also starts breaking down muscle to fuel your workout. This is especially true for women, who are more sensitive to stress hormones like cortisol.
Training fasted can cause:
- A spike in cortisol (your stress hormone)
- Muscle breakdown instead of muscle building
- Increased fat storage, particularly around the belly
- Poor recovery and lower energy for the rest of the day
It’s like trying to do a long drive on an empty fuel tank, it might start, but you’re not going to get very far.
Once women start eating something small before training, especially carbs and protein, they usually notice they can:
- Push harder during workouts
- Recover faster
- Build more lean muscle
- Reach their goals faster
[Scroll down for some simple pre-workout snack options to help you get started.]
Dr. Sims has emphasized these points across her research and public education, including in her books ROAR and Next Level, and in interviews such as The Truth About Fasting for Women with Dr. Mindy Pelz.
Fueling before workouts is about protecting your body and supporting your performance, not just about calories. In fact, several studies support this:
- A study in Frontiers in Endocrinology highlights women’s greater reliance on fat metabolism during fasting and exercise, which influences hormonal balance differently than in men. View study
- The Journal of Applied Physiology outlines the higher variability in fasting metabolism among females. View study
- Research on substrate use during fasting shows that women have a blunted lipolytic response compared to men, impacting energy use and performance. View study
- The Karolinska Institutet found that women ate 12% less post-fast, while men ate 28% more, showing differing hunger signals post-exercise. View study
- Fasted morning training can elevate cortisol and harm metabolic health, especially in women. Read more When women eat before training, especially during the luteal phase, they tend to feel stronger, recover faster, and see better long-term results.
What to Eat Before a Workout
- Timing: 30–60 minutes before training
- What to focus on: Easy-to-digest carbs + protein, low fat
Examples:
- Half a banana with a protein shake
- Rice cake with almond butter and a collagen coffee
- Small bowl of oats with a scoop of protein
Fuelling pre-workout helps stabilise energy, protects your muscle, and improves workout performance, especially during high-intensity sessions.
Post-Workout Nutrition: Rebuild and Recover
After training, your body needs protein and carbohydrates to repair muscle and replenish energy. Women especially benefit from post-workout nutrition because female hormones can slow muscle repair and increase inflammation.
What to Eat After a Workout
- Timing: Within 30–60 minutes
- Focus on: 25–30g high-quality protein + 30–50g carbs
- Include healthy fat (like flaxseed or avocado) if you’re in the luteal phase
Examples:
- Protein smoothie with berries and flaxseed
- Eggs with sweet potato and spinach
- Turkey wrap with avocado and a side of yogurt
Training Times and Fuel Strategies
7:00 AM Training
- Avoid fasted workouts. Your body is already in a low energy state.
Pre: Half a banana + protein shake or collagen in coffee
Post: A protein smoothie with oats and berries
9:00 AM Training
- Eat a light breakfast 60–90 minutes before training
Pre: Rice cake with almond butter and banana
Post: Turkey wrap + yogurt + fruit
Afternoon Training (1–5 PM)
- Eat a balanced lunch 2–3 hours beforehand
- Have a small snack 30–60 minutes before your session if needed
Snack Ideas:
- Cottage cheese and berries
- Protein bar
- Rice cakes with almond butter
Dinner/Post-workout: Protein + veggies + starchy carbs (sweet potato, quinoa, rice)
Why It Matters
- Performance: Better fuel = better energy, strength, and stamina
- Hormonal Health: Protects metabolism and balances stress hormones
- Recovery: Speeds up muscle repair and reduces soreness
- Body Composition: Supports fat loss and muscle gain by keeping hormones and energy steady
Final Thoughts
I’ve worked with so many women who, once they understand how to fuel their bodies properly around workouts, experience an incredible shift. They get more from each session, feel more energised, and reach their goals faster.
Simply showing up to train is a powerful step, but many find themselves stuck in a rut because they don’t fully understand how big a role nutrition plays. Fueling your body correctly day in and day out is a huge piece of the puzzle.
If you want to look and feel a certain way, it takes more than just exercise. It’s about building consistent habits with your training, nutrition, recovery, and managing stress. When all of these elements work together, that’s when true transformation happens.
Ladies, it’s time to stop following nutrition advice that wasn’t designed for you. When you understand your body and fuel it properly, you’ll unlock better energy, better results, and a better relationship with training.
At The Studio Salcombe, we specialise in training women of all ages. We know what works and we’re here to guide you every step of the way.
Curious about what your body really needs? Come in and chat with us. We’re here to help.