This is an outline from Coach Michelle’s Weekly Live Training Tips on the Performance High Facebook Page! For the full video visit Performance High!

Read ROAR by Stacy T. Sims, PhD!!

Men & Women need different nutrition

• Burn more carb (CHO) whereas men burn more fat
• Progesterone contributes to higher catabolic effects
• Recovery is more difficult…glycogen stores harder to access & use
  • Need more easily avail CHO to prevent muscle breakdown & recover more quickly

Nutrition & Hormones are Connected

• Menstrual cycle phases need varied nutrition
  • High hormone levels (right before period starts)
    • More muscle breakdown…harder to rebuild = need protein high in leucine, BCAA’s before/after exercise
      • Nuts, seeds, beans, meats
• Menopause changes nutrition
  • Estrogen regulates metabolism
  • Weight gain – fat storage, burn less fat even at aerobic intensity, muscle breakdown increases
  • You aren’t the same person metabolically as you were…diet must change
  • Fructose (in sports drinks/gels) – Harder to metabolize…increases fatty acids in bloodstream – high triglycerides & insulin resistance

Changes I’m Making

• Exercise
  • Weight train hard forever!!
  • Less long slow cardio…more intervals, higher intensity work
• Nutrition
  • Lower CHO – 40%
  • Higher Protein (Pro) – 30-35%
  • Fats – 25-30%
• Focus on Timing
  • Solid Pro snacks before/after exercise
  • Slow release Pro (casein) before bedtime
  • Front load CHO+Pro in AM…trend more towards Pro as day goes on

Find Roar by Stacy T. Sims