Exercise and Training for Women in their 40’s and Beyond

This weeks blog looks at the research carried out by Dr Stacy Sims on why nutrition and training should change as women age. In her groundbreaking book Roar, Dr. Stacy Sims, a renowned exercise physiologist and nutrition scientist, delves into the unique physiological needs of women, offering tailored advice on training, nutrition, and recovery.

Nutrition: Fueling According to Female Physiology

Dr. Sims advocates for a balanced diet that aligns with women’s unique metabolic needs. She warns against low-carb diets, stating, “In the end, a low-carb diet compromises your ability to maintain high-intensity or prolonged periods of exercise and puts your body under exorbitant stress.” Instead, she recommends a macronutrient distribution of approximately 30% protein, 30% fat, and 40% carbohydrates to support energy demands and hormonal health.

Nutrition: Support Muscle Maintenance

Sims emphasizes the importance of adequate protein intake to maintain muscle mass during menopause. She advises consuming 35 to 40 grams of protein within 30 to 45 minutes post-exercise, as muscle tissue becomes more resistant to anabolic stimuli with age. She also highlights the need for regular protein consumption throughout the day to support muscle repair and growth. Furthermore, she suggests that carbohydrate availability around training sessions is crucial for sustaining exercise intensity and optimizing recovery.

Training: Prioritize Strength and Power

Sims advocates for incorporating heavy resistance training and high-intensity interval training (HIIT) into fitness routines during perimenopause and menopause. She states, “If you do nothing else, you should lift heavy…” This approach helps counteract muscle loss and supports metabolic function. Additionally, she recommends power-based training, including plyometrics and sprint intervals, to enhance muscle function and reduce fall risk. She explains, “Power fades more rapidly than strength as we age… the ability to react and exert force quickly is going to be more helpful for preventing falls and improving function than strength alone.”

In short, as women age, they become increasingly more resistant to the muscle-building effects of protein and exercise. This means they require higher doses of both.

Recovery: Emphasize Rest and Adaptation

Recognizing that perimenopausal and menopausal women may experience increased fatigue and longer recovery times, Sims recommends strategic rest periods between training sessions. She suggests organizing workouts to allow for 36-hour recovery intervals, which can help prevent overtraining and support overall well-being.

Dr Sims says this many times “Women are not small men.” This perspective underscores the necessity for women to adopt training, nutrition, and recovery strategies that are specifically designed to cater to their physiological differences, promoting optimal health and performance.

We’re Here to Help

Our therapists are here to help during your journey to meet your healthcare goals. We have a mini gym in the clinic and spend up to one hour with our clients. Our therapists are highly specialized with extensive training in anatomy and biomechanics.

References

• Sims, S., & Yeager, S. (2016). ROAR: How to match your food and fitness to your female physiology for optimum performance, great health, and a strong, lean body for life. Rodale Books.
• https://www.drstacysims.com/newsletters/articles/posts/bone-health
• www.fasttalklabs.com/videos/training-through-menopause-with-dr-stacy-sims
• https://fasterskier.com/2020/01/book-review-roar-how-to-match-your-food-and-fitness-to-your-female-physiology-for-optimum-performance-great-health-and-a-strong-lean-body-for-life-by-stacy-sims-ph-d/