To Fast or Not to Fast Before a Workout?
Intermittent fasting has gained popularity, but is it the right choice before a workout—especially for women over 40? According to Dr. Stacy Sims, fasting before exercise may not be the best approach for women, particularly those in perimenopause and postmenopause. If you’re a Calgary woman looking to maximize your workouts, here’s why you might want to rethink training on an empty stomach.
The Science Behind Fasting and Exercise for Women
Dr. Stacy Sims, an expert in women’s physiology and performance, emphasizes that women are not small men—meaning our bodies respond differently to fasting and exercise. Unlike men, women’s hormones are more sensitive to energy availability, and exercising in a fasted state can cause stress on the body, leading to:
✔ Increased cortisol levels, which can contribute to fat storage rather than fat loss. ✔ Reduced muscle protein synthesis, making it harder to build and maintain muscle. ✔ Decreased workout performance and endurance due to low energy availability. ✔ Blood sugar crashes, leading to fatigue, dizziness, and reduced focus.
For women over 40 in Calgary, these effects can be even more pronounced, as perimenopause and postmenopause bring hormonal shifts that impact metabolism and energy levels. Check this article out – https://www.youtube.com/watch?v=2IKV0m4STKU&ab_channel=HappySmilingPeoplePodcast
Why Women Need Fuel Before a Workout
Dr. Sims advises that women should eat before exercise to support their unique hormonal and metabolic needs. Having a small, balanced meal before a workout can:
✔ Boost workout performance by providing readily available energy. ✔ Support muscle recovery and growth, helping to maintain strength and lean mass. ✔ Prevent stress-induced fat storage by keeping cortisol levels in check. ✔ Improve overall health and well-being, especially during hormonal transitions.
What Should You Eat Before a Workout?
The key is to choose easy-to-digest, nutrient-dense foods that provide energy without causing discomfort. A few great pre-workout options include:
- A banana with almond butter
- Greek yogurt with berries and honey
- A slice of whole-grain toast with avocado and eggs
- A protein smoothie with milk or plant-based alternatives
Even something small—like a handful of nuts—can make a big difference in how you feel and perform during your workout.
Does This Apply to Strength Training and Cardio?
Yes! Whether you’re lifting weights with a personal trainer in Calgary or heading out for a run, having fuel in your system will help you get the most out of your session. Strength training, in particular, requires adequate energy to support muscle growth, and women who lift on an empty stomach may struggle to see progress.
Final Thoughts
While fasting before workouts may work for some, women—especially those in perimenopause and postmenopause—should prioritize fueling before exercise. A personal trainer in Calgary who understands women’s physiology can help you create a workout and nutrition plan that aligns with your body’s needs.
The bottom line? Eat before you train, feel stronger, and get better results. Your body will thank you!
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