As women transition into perimenopause, menopause, and beyond, our bodies don’t just change—they demand a whole new approach to fueling performance, recovery, and well-being. Dr. Stacy Sims, in her book Next Level, champions an evidence-based strategy to empower us through these hormonal shifts with strength, resilience, and vitality.
1. Protein Is Not Optional—it’s Essential
With declining estrogen, maintaining muscle mass and metabolic rate becomes harder. Active women in perimenopause need approximately 0.8–1 gram of protein per pound of desired body weight per day to support lean tissue and healthy body composition.
That means if your goal weight is around 150 lbs, you’d want to aim for at least 135–150 grams of protein per day—significantly more than the old-school “46g/day” number we’ve all seen.
2. Even Spacing Wins
Sims emphasizes that not only is the quantity important, but so is the timing. Distribute your protein evenly every 3–4 hours, aiming for about 25–30 grams per meal and around 30 grams post-workout to curb muscle breakdown and support recovery. In fact, for women in perimenopause or menopause, some research suggests a post-workout window of 40–60 grams is even more effective at blunting cortisol and building lean mass.
3. Don’t Train Fasted—Fuel Pre- and Post-Workout
Working out on an empty stomach might sound like discipline, but it can actually backfire. It ramps up your body’s cortisol (stress hormone) levels, which makes it harder to lose fat and easier to store it—especially around the midsection.
Instead:
- Pre-workout: Eat at least 15 grams of protein, plus some carbs (like fruit or oatmeal), to prime your body for effort and spare muscle tissue.
- Post-workout: Refuel within 30–45 minutes with 30–60 grams of protein, depending on your size and workout intensity. This helps reduce cortisol, speeds up recovery, and protects your muscle mass.
4. Why It Matters
As women age, the muscle-building effects of protein (called muscle protein synthesis) become less efficient. That means we need more protein per pound of body weight to get the same benefits we once did. Smart fueling helps:
- Maintain or gain lean muscle mass
- Support a healthy metabolism
- Reduce abdominal fat storage
- Speed up recovery
- Boost energy and mood
- Protect bone density
5. Sample Day of Eating
| Meal/Timing | Protein (approx.) | Why It Works |
|---|---|---|
| Breakfast (e.g. eggs + Greek yogurt) | ~30 g | Jumpstarts metabolism and muscle protein synthesis |
| Mid-Morning Snack (e.g. protein bar or cottage cheese) | ~15 g | Keeps energy and protein steady between meals |
| Lunch (e.g. grilled chicken + quinoa + veggies) | ~30 g | Supports performance and mid-day recovery |
| Pre-Workout Snack (e.g. protein shake + banana) | ~15 g | Fuels effort and prevents muscle loss |
| Post-Workout Meal (e.g. salmon + rice + broccoli) | ~40–60 g | Crucial window for recovery and hormone balance |
| Dinner (e.g. lean beef + sweet potato + greens) | ~30 g | Sustains overnight recovery and fullness |
Final Thoughts
You’re not broken. You’re not doing it wrong. You just need to change the playbook.
Next Level makes it clear: Eat enough. Eat protein. Eat often. By fueling your body the way it needs to be fueled, you’re not only going to feel better—you’re going to train harder, recover faster, and protect your health for the long run.
- Sources:
- Sims, Stacy T. Next Level: Your Guide to Kicking Ass, Feeling Great, and Crushing Goals Through Menopause and Beyond. Rodale Books, 2022.
- Alight Wellness. “Empowering Your Fitness Journey: Dr. Stacy Sims’ Guide to Training and Nutrition for Women at Every Stage.” alightwellness.health
- Lo Myrick. “Protein Guidelines Before and After Workouts from Stacy Sims.” lomyrick.com
- SoBrief. “Next Level Summary.” sobrief.com
- ABC News Australia. “Perimenopause: The Protein Intake Mistake You’re Probably Making.” abc.net.au
- Whoop. “Ask Me Anything with Dr. Stacy Sims.” whoop.com
- The Advertiser (AU). “The Protein Mistake You’re Probably Making.” adelaidenow.com.au
