Strength training, MetCon Workouts, and AMRAPS are powerful, but without proper protein afterwards, they are just unfinished business. Let me explain….

For women, especially in perimenopause and post menopause, this matters more than ever.

As many of you know I’ve been researching peri/post menopause and how to train properly, with Dr. Stacy Sims and according to her research our bodies become less efficient at building and maintaining muscle as we age.

This process is called anabolic resistance, which means the muscle does not respond as easily to the same training and protein signals it once did.

Your body needs a stronger signal to build and protect muscle. That signal comes from two things: Strength training and enough protein.

When you train you create tiny amounts of muscle breakdown. That sounds negative, but actually it is how the body adapts. Your workout tells the body “we need to get stronger.”

But after that workout, your body needs amino acids from protein to repair the muscle tissue and build it back stronger. This process is called muscle protein synthesis.

For women in peri/post menopause eating after training is even more important because declining estrogen can make it harder to maintain lean muscle. If the body doesn’t get adequate protein after training it will start to utilize your muscle for energy.

So all the muscle you just tried to build will go to fueling you for energy instead of building.

Why 30-60 grams of Protein?

For many women, 30 grams of protein after training is a strong starting point. But for women in peri/post menopause, Dr. Stacy Sims often recommends moving closer to 40 grams of high-quality protein after exercise because anabolic resistance increase during this stage of life.

This means your body needs more protein to get the same muscle building response.

This is about protecting your muscle, your metabolism, your energy, your bones, your balance, your strength, and YOUR FUTURE.

I’ve included 10 ways to eat 30-60 grams of protein after a workout

• Greek yogurt bowl — 1½–2 cups Greek yogurt
  Approx. 30–45g protein
• Protein smoothie — 1–2 scoops protein powder with milk or Greek yogurt
  Approx. 30–55g protein
• Chicken breast — 4–6 oz grilled or roasted chicken
  Approx. 35–55g protein
• Cottage cheese bowl — 1½–2 cups cottage cheese
  Approx. 35–55g protein
• Salmon — 5–6 oz salmon
  Approx. 35–45g protein
• Eggs + turkey sausage — 3 eggs with turkey sausage or turkey bacon
  Approx. 30–40g protein
• Tuna or chicken salad — 1 can tuna or 4–6 oz chicken
  Approx. 30–50g protein
• Turkey or lean beef burger — 5–6 oz patty
  Approx. 35–50g protein
• Tofu, tempeh, or edamame bowl — tofu or tempeh with edamame/quinoa
  Approx. 30–45g protein
• Steak or shrimp meal — 5–6 oz steak or shrimp
  Approx. 35–60g protein

Remember you are training to build a body that can carry you through your life with energy, power, confidence, and joy. So get moving. Pick up weights. Train your muscles. Feed your muscles.

YOU MATTER.