In a recent episode of the Huberman Lab podcast, Dr. Stacy Sims, an expert in exercise physiology and nutrition science, shared valuable insights into how women can optimize their training and nutrition based on their hormonal cycles. Here are the key recommendations:
Understanding Hormonal Impact on Training
1. Hormonal Phases:
- Menstrual Cycle Phases:
- Low Hormone Phase (Follicular): From the first day of bleeding up to ovulation, women can handle more physical stress and should focus on high-intensity workouts.
- High Hormone Phase (Luteal): Post-ovulation to menstruation, characterized by increased cortisol and inflammatory responses. Women should focus on nutrition and avoid intense training to manage stress levels. This means walking, lower weight and higher rep exercises, and getting adequate protein!
2. Training Fasted:
- Avoid fasted workouts as they increase cortisol levels, leading to higher stress and reduced recovery. Pre-workout nutrition helps mitigate this issue.
Specific Training Recommendations
1. Younger Women (20-40 years):
- High-Intensity Workouts: Training to failure can help in muscle growth and strength.
- Strength Training: Focus on compound movements like squats, deadlifts, and presses.
2. Older Women (40+ years):
- Heavy Lifting: Essential to combat the decline in strength due to hormonal changes. Incorporate heavier weights with fewer repetitions.
- Polarized Training: Combine high-intensity strength training with low-intensity recovery exercises. Avoid moderate-intensity cardio to prevent unnecessary stress.
Nutritional Guidelines
1. Pre-Workout Nutrition:
- Consuming protein and carbohydrates before a workout is crucial. A protein shake or a small meal can help maintain energy levels and support intense training sessions.
2. Post-Workout Nutrition:
- Protein Intake: Women in their reproductive years should consume 35 grams of high-quality protein within 45 minutes post-workout. Older women may need up to 60 grams due to anabolic resistance. This may mean a solid meal plus a protein supplement.
- Carbohydrate Intake: About 0.3 grams per kilogram of body weight within two hours post-workout to replenish energy stores.
Importance of Tracking Menstrual Cycles
- Women should track their cycles to understand their unique patterns in performance and recovery. This helps in adjusting training intensity and nutrition based on different phases of the cycle for optimal results.
Birth Control Considerations
- Oral Contraceptives: Can impact inflammation, oxidative stress, and hormonal balance, affecting training adaptations. Women should be aware of the type and dosage of hormones they are taking.
- IUDs: Copper or hormone-laced IUDs are recommended as they have fewer systemic effects on training and performance.
Iron Supplementation
- Iron levels can drop during menstruation, leading to fatigue. Women should consider taking iron supplements during this time to maintain adequate levels. You can always check ferritin levels with your doctor to determine if this approach is right for you. In general, we are aiming for ferritin levels above 60 for optimal health in women.
To learn more about the work of Dr. Sims or women’s specific physiology, check out Dr. Sims’ website.
As always, we’re here to help you interpret the data out there in the world, pick high-quality supplements, and implement strategies to help you stay fit and strong in the long run! Give us a call or send an email to your provider if you’d like to know more.
