Dr. Stacy Sims

So once you start really nailing that and then saying, look, you just need 15 grams of protein to really help and be able to conserve that lean mass. It's a small, simple fix. People try it and they're like, oh my gosh, I feel amazing. So small little things when you're working with the whole system. Because I get tired, especially around Christmas time when you're reading all the magazines.

So once you start really nailing that and then saying, look, you just need 15 grams of protein to really help and be able to conserve that lean mass. It's a small, simple fix. People try it and they're like, oh my gosh, I feel amazing. So small little things when you're working with the whole system. Because I get tired, especially around Christmas time when you're reading all the magazines.

It's like two cookies means you have to walk for 30 minutes on the treadmill. It's like it doesn't correlate like that at all. So that's why I was like I hate the calorie conversation because it's just not applicable.

It's like two cookies means you have to walk for 30 minutes on the treadmill. It's like it doesn't correlate like that at all. So that's why I was like I hate the calorie conversation because it's just not applicable.

It's like two cookies means you have to walk for 30 minutes on the treadmill. It's like it doesn't correlate like that at all. So that's why I was like I hate the calorie conversation because it's just not applicable.

So we know that women who are in their reproductive years need around 35 grams of good protein, high-quality leucine-oriented protein within 45 minutes. And we see that women who are perimenopausal onwards are 40 to 60 grams because we become more anabolically resistant to food and exercise as we get older.

So we know that women who are in their reproductive years need around 35 grams of good protein, high-quality leucine-oriented protein within 45 minutes. And we see that women who are perimenopausal onwards are 40 to 60 grams because we become more anabolically resistant to food and exercise as we get older.

So we know that women who are in their reproductive years need around 35 grams of good protein, high-quality leucine-oriented protein within 45 minutes. And we see that women who are perimenopausal onwards are 40 to 60 grams because we become more anabolically resistant to food and exercise as we get older.

When we look at the recovery window for food, there are definitely sex differences because we hear all the conversation of there's no recovery window. It's old science. But we look at the research of when women's metabolisms come back down to baseline, meaning that they have constant straight blood sugar levels versus men. Women, it's within 60 minutes. And for men, it's up to three hours.

When we look at the recovery window for food, there are definitely sex differences because we hear all the conversation of there's no recovery window. It's old science. But we look at the research of when women's metabolisms come back down to baseline, meaning that they have constant straight blood sugar levels versus men. Women, it's within 60 minutes. And for men, it's up to three hours.

When we look at the recovery window for food, there are definitely sex differences because we hear all the conversation of there's no recovery window. It's old science. But we look at the research of when women's metabolisms come back down to baseline, meaning that they have constant straight blood sugar levels versus men. Women, it's within 60 minutes. And for men, it's up to three hours.

So when we're looking at the data that says there's no window per se for getting food in, it's based on male data. So when we're looking at women, we have this tighter window to stop that breakdown effect and start the reparation. So yeah, it's like when we're talking about the protein intake, it's really important

So when we're looking at the data that says there's no window per se for getting food in, it's based on male data. So when we're looking at women, we have this tighter window to stop that breakdown effect and start the reparation. So yeah, it's like when we're talking about the protein intake, it's really important

So when we're looking at the data that says there's no window per se for getting food in, it's based on male data. So when we're looking at women, we have this tighter window to stop that breakdown effect and start the reparation. So yeah, it's like when we're talking about the protein intake, it's really important

not only to get that leucine content up in the muscle to start the reparation and repair, but also, again, to signal that, yeah, we're in a building state. We're not holding that catabolic state and increasing all the repercussions that come with it.

not only to get that leucine content up in the muscle to start the reparation and repair, but also, again, to signal that, yeah, we're in a building state. We're not holding that catabolic state and increasing all the repercussions that come with it.

not only to get that leucine content up in the muscle to start the reparation and repair, but also, again, to signal that, yeah, we're in a building state. We're not holding that catabolic state and increasing all the repercussions that come with it.

We look at mixed, but for men it's more important because they go through their liver and muscle glycogen so much faster than women. So when we look at women, we want to get around 0.3 grams per kilo of carbohydrate within two hours of finishing. So we look at protein and people are like, well, that's a big dose of protein, how do I get it all in?

We look at mixed, but for men it's more important because they go through their liver and muscle glycogen so much faster than women. So when we look at women, we want to get around 0.3 grams per kilo of carbohydrate within two hours of finishing. So we look at protein and people are like, well, that's a big dose of protein, how do I get it all in?

We look at mixed, but for men it's more important because they go through their liver and muscle glycogen so much faster than women. So when we look at women, we want to get around 0.3 grams per kilo of carbohydrate within two hours of finishing. So we look at protein and people are like, well, that's a big dose of protein, how do I get it all in?