Fuel to Thrive
Why Protein & Carbs Matter More Than Ever
(Especially for Women 40+)
If you’re a woman in your 40s or navigating menopause, you’ve probably noticed your body doesn’t respond the same way it used to. Workouts feel different. Energy dips more often. And doing what once worked... just doesn’t anymore.
You’re not imagining it.
Hormonal changes during this stage of life affect how we build muscle, how we recover, how we metabolize food, and even how we feel in our own skin. And while that might sound frustrating—it’s actually empowering. Because when we understand these changes, we can start working with our bodies, not against them.
One of the most impactful places to start? Fueling your body with the right combination of protein and carbohydrates before your workouts. It doesn’t need to be complicated—it just needs to be intentional.
Why Pre-Workout Fueling Matters More After 40
As estrogen and progesterone levels shift, our ability to recover, build lean muscle, and regulate blood sugar becomes more sensitive. That means what you eat around your workouts plays a much bigger role than it used to.
Protein: Preserve and Protect
Eating 15–25g of high-quality protein about 60–90 minutes before a workout helps:
Prevent muscle breakdown
Improve energy and endurance
Support recovery
Keep blood sugar stable and curb cravings later
Protein is especially helpful before cardio or HIIT workouts, when your body is more likely to tap into muscle tissue for energy.
Carbs: Power to Perform
Before a strength session, carbs give your body the quick energy it needs to lift strong and stay focused. Aim for 25–40g of carbohydrates about 60–90 minutes before strength training.
Carbs before strength training can:
Prevent mid-workout fatigue
Support healthy cortisol levels
Boost your ability to build muscle
Help you recover faster and feel stronger
As hormones shift, our bodies become more sensitive to stress, recovery, and energy dips—making pre-workout nutrition more important than ever. About an hour before exercise, a light snack with protein and carbs can help protect muscle, improve energy, and support performance. Try options like a protein shake with fruit, Greek yogurt with berries, or toast with nut butter and a boiled egg for an easy, effective boost.
You Don’t Have to Do It All at Once
You don’t need to overhaul your entire routine. Start with small, consistent steps—fueling your workouts, using the right nutrients, and giving yourself grace when life gets busy. It’s not about being perfect—it’s about feeling strong, steady, and supported.
Feel Better, Starting Now
Join my 5-Day Belly Blast Challenge—a fun, focused way to beat the bloat, boost your energy, and feel more confident in your body.
You’ll get:
Simple, effective workouts
Daily tips to support digestion and reduce inflammation
A free meal plan to take out the guesswork
This is a RESET and a jumpstart to feeling amazing in your own skin and in your favorite jeans.
