Once you hit your 40s your body begins to change and you head into the peri-menopausal years. You might not notice any drastic changes, but hormones start to shift …whether you like it or not;)
As you continue to get older, estrogen declines (and everything seems to go wonky) so does collagen production and so does muscle protein synthesis. You start noticing more wrinkles, it’s harder to lose weight and you get a little softer and this happens even if you haven’t changed your good exercise and healthy eating habits.
Since your body doesn’t absorb the protein (and the essential amino acids) required to build muscle the way it used to, you’ll need to consume more of this macronutrient and decrease sugar to counter some of these age related changes. For women over 40, increase your meal time protein to get 30-40 grams of protein.
According to Dr. Stacy Sims, an applied researcher who specifically studies sex differences in training, nutrition and environmental conditions, women over 40 will see better results if they consume 25-30 grams of protein (with 5-7 grams of branched chain amino acids) and a bit of carbohydrate post-workout asap and, ideally within 30-45 minutes of training (weight lifting, HIIT, endurance – not necessary after a walk).
Remember that your training breaks down muscle and you’ll stay in that mode until you eat food – don’t skip this meal!
Dr. Sims also points out that not eating enough post-workout acts the same as not eating enough. If you are undereating, you won’t be able to build muscle.
Post-workout is NOT the place to cut your calories!