How Nutrition for Exercise Changes After 40: Best Pre- and Post-Workout Fuel for Women in Perimenopause and Beyond

Nadine Rücker
Jul 30, 2025
3 min read

Overview

Fasting before a workout might have worked well in your 20s and 30s, but as we enter perimenopause and beyond, our bodies need a different approach. Hormonal changes impact metabolism, muscle retention, and recovery, making pre- and post-workout nutrition crucial for optimizing performance and overall health.

A woman drinks a protein shake while seated on a bench at the gym

Why Pre-Workout Nutrition Matters More After 40*

During perimenopause and postmenopause, our ability to maintain lean muscle mass declines, and recovery becomes slower. One of the key players in this shift is the hypothalamus, the part of the brain responsible for regulating hunger, metabolism, and energy balance.

To keep your hypothalamus functioning optimally and to ensure your body is ready for high-intensity exercise, it's essential to fuel up within an hour before your workout.

For a balanced session that includes both cardio and strength training, aim for:

✅ 30g of carbohydrates + 15-20g of protein

This fueling tells your body that energy is available, allowing you to push harder during high-intensity workouts without increasing stress hormones.

Post-Workout: Timing and Macronutrients Matter*

After exercise, your muscles are primed to absorb nutrients for repair and growth. But what you eat—and when—depends on the type of workout you just completed.

If you did strength training:

⏳ 30-40 minutes post-workout → Prioritize protein over carbohydrates

✅ 40g of protein (for peri- and postmenopausal women)

This helps maximize muscle protein synthesis, preventing muscle loss and supporting recovery.

⏳ 2 hours later → A well-rounded meal with protein, healthy fats, and complex carbohydrates

If you did HIIT or high-intensity cardio:

⏳ 30-40 minutes post-workout

✅ 40g of protein + 40g of carbohydrates

Protein floods the muscles with leucine, a key amino acid that triggers muscle growth and repair. Carbohydrates help replenish glycogen stores and support brain function, ensuring quicker recovery and sustained energy.

*Disclaimer: These values are recommendations for females weighing 175lb/80kg based on the latest science (we could find). More studies may provide further insight.

Where to Get Your Protein: A Focus on Plant-Based Sources

Protein intake is critical, but not all protein sources are equal—especially when it comes to leucine content. Leucine is the powerhouse amino acid responsible for muscle building, and after exercise, you need at least 3g of leucine to activate muscle protein synthesis effectively.

Animal-Based Sources:

🥚 3g leucine = 20g whey protein

Plant-Based Sources:

🌱 3g leucine = 30g pea protein isolate or 50g tofu

If you're following a plant-based diet, make sure to combine sources to get the best leucine content:

✨ Pea protein + hemp protein✨ Chia seeds, oats, and nuts soaked in almond milk✨ Green peas and edamame—leucine powerhouses

Soy: A Controversial Protein Choice

Soy is a great source of protein, but in Western diets, it's often highly processed. Instead of relying on soy protein isolates, opt for fermented soy like tempeh, which fits well into a balanced diet without the downsides of ultra-processed foods.

Summary

Your nutrition strategy needs to evolve as your body changes. While younger bodies can get away with skipping pre-workout meals, peri- and postmenopausal women need to prioritize proper fueling—both before and after exercise—to maintain strength, energy, and overall well-being.

Pre-workout: 30g carbs + 15-20g protein
Post-strength training: 40g protein
Post-HIIT: 40g protein + 40g carbs
Leucine is key → Aim for 3g per meal

By fueling your body the right way, you can optimize your workouts, protect your muscle mass, and support your brain health—at any age. 🚀

If you want to learn more about nutrition for active women, check out our article on REDS.