Sandwich Your Strength Building Between Protein

When it comes to strength training, what you eat before and after your workout is just as important as the workout itself—especially for women over 40. Protein plays a critical role in muscle repair and growth, making it an essential ingredient in your strength-building recipe. Here’s how to time your protein intake to maximize your results.

How Much Protein Do You Need?

• Before your workout: Aim for 15-25 grams of protein about 1-2 hours before your strength session. This gives your body the fuel it needs to sustain energy and begin muscle repair as soon as you’re done.
• After your workout: Consume another 15-30 grams of protein within the optimal time frame for muscle recover
• Women need to at protein within 45 minutes post-workout to kickstart muscle protein synthesis. Hormonal differences make this window especially important for women, as muscle-building signals decline faster. (While men have a wider window—up to 3 hours post-exercise—due to slower muscle protein synthesis decline.)

Why Timing Matters

Strength training creates micro-tears in your muscle fibers, and protein provides the building blocks (amino acids) needed for repair and growth. Eating protein close to your workout ensures your muscles have what they need to recover efficiently. For women, the shorter recovery window emphasizes the importance of prioritizing post-workout nutrition.

Protein-Packed Pre- and Post-Workout Ideas

Here are a few quick, balanced protein options to fuel your strength-building efforts:

• Before your workout: Greek yogurt with berries. A hard-boiled egg and a banana. A protein smoothie with almond milk and a scoop of protein powder.
• After your workout: Grilled chicken with a small sweet potato. Cottage cheese with pineapple. A handful of nuts and a string cheese stick.

How much you need to eat depends on your goals and how much work you did, but doing something is important to support your body in the investment you've made to building strength and muscle.

Small Sessions Still Count

Even short strength-training sessions deserve protein sandwiches! Whether you’re doing a 15-minute bodyweight workout or a full gym session, pairing your efforts with protein before and after helps you maximize benefits and maintain muscle mass over time.

Why Protein Is Crucial for Women Over 40

As we age, muscle loss (sarcopenia) becomes a concern. Prioritizing protein around workouts helps combat this process, improving strength, metabolism, and overall quality of life. Strength training combined with proper nutrition can also support bone density, a key factor for women in midlife.

With this strategy, you’ll fuel your strength and recovery, ensuring every rep counts toward building a fitter, stronger you! ??

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Sources

1. Phillips, S. M., et al. (2017). "The Role of Protein in Supporting Muscle Health as We Age." American Journal of Clinical Nutrition.
2. Schoenfeld, B. J., & Aragon, A. A. (2018). "How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution." Journal of the International Society of Sports Nutrition.
3. American College of Sports Medicine (ACSM). "Timing Your Nutrition for Peak Performance."