Pre & Post-Workout Nutrition for Women Over 35: Maximize Energy, Fat Loss, and Hormone Balance
- Bridgette Barlow
- 2 days ago
- 3 min read
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As we age, especially after 35, our bodies respond differently to exercise and nutrition. Muscle recovery slows, hormone balance shifts, and metabolism can change—but one of the most impactful ways to stay strong, burn fat, and feel energized is by fueling your workouts correctly. Whether you’re doing a gentle yoga session, strength training, or a HIIT workout, eating the right foods before and after exercise can make a huge difference in your results.
Remember that, while fat loss is a calories game, it's a hormones game too-- especially for women over 35. In order to eat in a calorie deficit, we need to fuel and support our metabolic hormones first!
Want to learn exactly how to fuel your workouts for better energy, fat loss, and hormone support? Watch this short video where I break down pre- and post-workout nutrition for women over 35 👇
Then, keep reading for quick examples and grab my Pre- & Post-Workout Cheat Sheet at the bottom of this post!
Why Pre-Workout Nutrition Matters
Your pre-workout meal gives your body the fuel it needs to power through exercise and protect lean muscle. The goal is protein for muscle support and carbohydrates for energy, with the balance depending on your workout intensity:
Low-intensity workouts (walking, yoga, mobility) – 10–20g protein, carbs optional
Moderate/high-intensity workouts (strength training, HIIT, spin) – 15–20g protein + 25–30g carbs
Example pre-workout options:
Greek yogurt + berries (~15g protein + 22g carbs)
Overnight oats with added protein powder and fruit (~20g protein + 30g carbs)
1 scoop whey or beef protein + small banana (~20g protein + 27g carbs)
Rice cakes with almond butter + protein coffee (~16–20g protein + 25–28g carbs). Click here for my favorite protein that I put in my coffee every day!
Prime Protein Bar – 20g protein + 20g carbs; convenient on-the-go option (use code B4ANDAFTER for a discount from Equip Foods.)
Should you do fasted workouts?
While some people swear by fasted workouts, they aren’t typically the best choice for women over 35. As we age, our bodies need fuel to maintain muscle, support hormone balance, and optimize fat-burning. Exercising without protein and carbs beforehand can increase muscle breakdown, reduce energy, and make workouts feel harder than they need to be. A small, balanced pre-workout snack—like a protein shake, Greek yogurt with berries, or even a clean and balanced protein bar, helps protect muscle, sustain energy, and set you up for better results.
Why Post-Workout Nutrition is Key
After exercise, your muscles need protein to repair and grow, and carbs to restore glycogen stores—especially important for women over 35 to protect lean muscle and support hormone balance.
Low-intensity workouts: 25–35g protein, carbs optional
Moderate/high-intensity workouts: 30–40g protein + 30–40g carbs
Example post-workout meals:
Protein shake + fruit (~35g+ protein + 35-40g carbs), made with easily digestible protein like beef protein. Click here for, hands down, favorite protein powder ever and grab it at a discount too using code B4ANDAFTER!)
Turkey or chicken wrap with veggies (~30g protein + 40g carbs)
Greek yogurt + protein powder + fruit bowl (~43g protein + 25–35g carbs)
Oats with added protein powder and yogurt, fruit and maple syrup or honey for fast-acting recovery carbs (~30-40g protein and 40g carbs).
Eating within 30–60 minutes after your workout ensures your muscles recover efficiently, reduces soreness, and helps your body continue burning fat effectively. Keep fats low as they slow down digestion and we want protein and carbs to digest quickly post workout.
Take the Guesswork Out of Pre- and Post-Workout Meals
To make this even easier, I’ve put together a Pre- & Post-Workout Nutrition Cheat Sheet for Women Over 35 with detailed meal ideas and portion targets so you always know what to eat before and after your workouts. Grab your cheat sheet below!
Final Tips
Focus on protein at every workout to protect muscle mass.
Adjust carbs based on workout intensity—more intense workouts need more fuel.
Hydrate before, during, and after your sessions.
Keep convenient options on hand, like Prime Protein bars and protein shakes, for busy days. Click her for my FAVORITES from Equip Foods!
Proper fueling doesn’t have to be complicated—it just has to be consistent. Give your body the nutrition it needs, and every workout will work harder for you!
Remember that eating as little calories or as little carbs as possible is NOT usually the winning strategy for women over 35 to feel good and support weight loss. Be sure to connect with a coach who understands both sides of this and can help you develop the best strategy for your goals!
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