NATUROPATHIC DOCTOR IN ONTARIO
How Much Protein Do Women Need With Exercise?
Fuel Smart: Why 15 g of Protein Before and ~25 g After Exercise Matters
Fuel Smart
Why 15 g of Protein Before and ~25 g After Exercise Matters
Watch Stacy Sims explain fueling around workouts (recommended)
Dr. Stacy Sims on pre/post-workout nutrition
When fueling for exercise, timing matters just as much as what you eat — especially for women. Research and expert guidance from exercise physiologist Dr. Stacy Sims and others show that eating protein at strategic times helps protect muscle, promote recovery, and prevent a catabolic (“breakdown”) state during and after training.
Why Protein Around Workouts Matters
Exercise creates a metabolic environment where your body is primed to repair and rebuild muscle, but it also becomes more vulnerable to muscle breakdown if fuel is inadequate. Protein provides the amino acids your body needs to:
Support muscle protein synthesis (repair & growth)
Preserve lean mass
Stabilize blood sugar and support energy metabolism
Support recovery and adaptation after training
Women — particularly as hormones shift in perimenopause and menopause — are more sensitive to insufficient fueling around workout windows and benefit from conscious protein timing.
Pre-Workout Protein: ~15 g Within 1 Hour Before Training
Dr. Sims and others recommend around 15 grams of protein before a workout, especially if the session is strength-focused or moderate intensity. This small dose:
✔ Signals your body that nutrients are coming
✔ Helps prevent excessive muscle breakdown
✔ Stabilizes blood sugar and supports energy
✔ Counters the catabolic impact of fasted training
✔ Is enough to get amino acids circulating without making you feel heavy before movement
Who this applies to:
Anyone training resistance or moderate interval work.
Women of all ages, especially if training early or without a full meal beforehand.
Quick pre-workout protein examples (~15 g):
Protein powder + milk or soy/plant milk shake (~15 g protein)
2 boiled eggs (~12–14 g)
Greek yogurt (¾ cup) (~15 g)
Cottage cheese (¾ cup) (~15 g)
½ serving of a protein bar (check label)
Tip: If training cardio longer than ~45–60 minutes, add ~30 g carbohydrates (like a banana or oats) with protein for sustained energy.
Post-Workout Protein: ~25 g Within 45 Minutes After Exercise
After exercise, your muscles are in a unique state where they’re highly receptive to nutrients, and delaying feeding can keep your body in a catabolic (breakdown) state rather than allowing it to recover and adapt. Most experts recommend at least 25 g of high-quality protein soon after training to:
✔ Trigger muscle protein synthesis
✔ Promote recovery and repair
✔ Support immune function
✔ Help restore lean mass and strength
While some traditional guidance varies (e.g., 35–60 g for certain ages and training goals), ~25 g is a solid, achievable target for many adults and is widely included in evidence-based guidance for effective post-exercise recovery.
Post-workout protein options (~25 g):
Whey or plant-based protein shake (1 scoop + milk or soy milk)
Greek yogurt bowl with fruit and nuts
A can of tuna or salmon on whole-grain crackers
Grilled chicken or tofu with veggies
Cottage cheese with fruit
Combining protein with carbohydrates (e.g., fruit, rice, quinoa) after exercise also helps replenish glycogen stores and optimize recovery.
Protein Timing Tips That Work in Real Life
Pre-Workout
Eat something protein-rich ~30–60 minutes before training
If you can’t have a full meal, a simple shake or yogurt works great
Avoid training entirely fasted — especially for women — as it signals energy scarcity and can increase cortisol and muscle breakdown
Post-Workout
Aim to eat within ~30–45 minutes after finishing
Focus first on protein, then add carbs and hydration as needed
Adjust larger protein targets upward (e.g., 35–40 g) if training intensely, strength-focused, or as you age (anabolic resistance increases protein needs)
Simple Daily Example
Before training (morning):
🔹 Blender drink: 1 scoop protein powder + soy milk (~15 g protein)
🔹 Optional: ½ banana for carbs
Within 45 min after workout:
🔹 Greek yogurt with berries & nuts (~25–30 g protein)
🔹 Or chicken wrap with veggies
Snack idea:
🔹 Cottage cheese + pineapple
🔹 Protein smoothie with fruit
Why This Matters for Women
Women metabolize nutrients and respond to exercise differently than men, and Dr. Stacy Sims frequently emphasizes that women shouldn’t train in a fasted state if the goal is strength, muscle conservation, and hormonal balance. Protein intake around workouts signals to the brain that the body has nutrients available, supports recovery, and protects lean tissue.
Summary: Fueling Targets
| Before Workout | ~15 g | Fuel muscles, prevent breakdown |
| After Workout | ~25 g | Repair, rebuild, recovery boost |
Dr. Sarah Goulding, Naturopathic Doctor
Dr. Sarah Goulding is a licensed naturopathic doctor in Ottawa Ontario and has a BSc in neuroscience and biology from Dalhousie University (2004), and did her 4-year naturopathic training at the Canadian College of Naturopathic Medicine (2010). She’s since accumulated over a decade of clinical experience, and refined her practice to focus on women’s health and digestion. She is licensed and registered as a Naturopathic Doctor in Ontario by The College of Naturopaths of Ontario (CONO) and is a member of the Canadian Association of Naturopathic Doctors (CAND) and the Ontario Association of Naturopathic Doctors (OAND).
Dr. Sarah Goulding blends science and compassion, and acts as a personal health researcher to help you navigate your health. Tools that she uses include nutrition, supplements and botanicals, bioidentical hormones, and lifestyle modifications. The closer you get to the root cause, the gentler the therapies needed to resolve the issue.
Dr. Elizabeth Miller, Naturopathic Doctor
Dr. Miller completed her doctor or naturopathic medicine degree at the Canadian College of Naturopathic Medicine, and holds a Master’s and Bachelor’s of science in Human Health and Nutrition from the University of Guelph. Her extensive knowledge of nutrition and her strong foundation in scientific research allows for a very thorough approach to your care. She is licensed and registered as a Naturopathic Doctor in Ontario by The College of Naturopaths of Ontario (CONO) and is a member of the Canadian Association of Naturopathic Doctors (CAND) and the Ontario Association of Naturopathic Doctors (OAND).
She is passionate about teaching holistic health to help women understand their bodies and get to the root cause of their health issues. Her areas of special interest include women’s health, hormonal health, gastrointestinal health, and pediatrics.
Dr. Janna Fung, Naturopathic Doctor
Dr. Janna Fung is a licensed naturopathic doctor with a special interest in dermatology and women’s health. She has a passion for evidence based preventative medicine and strives to empower patients with the knowledge to achieve their optimal health. She understands collaborations is the only way to develop realistic sustainable health/wellness results and strives to develop individualized health goals with patients.
