Hey, fam! Ever felt like your body has a mind of its own? Like one day you’re smashing your fitness goals and the next, you’re just… there? It’s like when you’re trying to catch a matatu during rush hour – some days it just flows, other days it’s a whole struggle. Well, guess what? You’re not alone, and it’s not just about ‘vibes’, there is actual science behind it, especially for us women.
We’re often told that men and women are the same, just with a few minor differences. But what if I told you that the way we should approach exercise and nutrition is actually quite different? That’s what Dr. Stacy Sims, an exercise physiologist and nutrition scientist, is revolutionizing with her research. And trust me, her insights are something every one of us needs to hear. Forget the idea of one-size-fits-all fitness plans; let’s explore what really works for our bodies.
Understanding Our Unique Rhythms
You know, it always baffled me how my male colleagues at the office seemed to be losing weight and getting fitter while I was putting on the pounds, even though we were doing the same workouts. Turns out, it’s because our bodies operate on different hormonal landscapes. Puberty, our reproductive years, pregnancy, perimenopause, post-menopause, and our monthly cycles—each one of these phases comes with its own unique hormonal profile. These hormones significantly affect how we eat and how we train. Imagine that! It’s like our bodies are constantly changing stations on a radio, and we’re trying to dance to the same tune.
The Male-Centric World of Sports Science
Here’s the tea: Most of what we know about sports science research—from training to eating and recovery—is based on data collected from men. That’s like trying to use a shoe designed for size 45 on a size 38 foot; it’s just not going to fit right. Men often thrive on calorie restriction and fasting, but this approach can backfire on women. And it’s not just about diet; it’s about everything!
Key Differences Between Men and Women
- Body Composition: Men naturally have less essential fat (4-8%) compared to women (around 12%).
- Muscle Structure: Men are born with more fast-twitch muscle fibers, making them more explosive, while women are born with more endurance-type fibers.
- Heart and Lungs: Women generally have smaller hearts and lungs and less hemoglobin, which impacts oxygen-carrying capacity.
- Strength: Women are about 52% as strong as men in their upper bodies and 66% as strong in their lower bodies. However, with the right training, women can reach 70-80% of men’s strength.
- The Q-Angle: As girls hit puberty, their hips widen, changing the angle of the knee (the Q-angle), making them more susceptible to injuries like ACL tears.
The Menstrual Cycle: It’s Not Just About ‘That Time of the Month’
Let’s talk about the menstrual cycle—not as a monthly nuisance, but as a powerful force that influences our entire being. Did you know that research often ignores this cycle, just because it makes things “complicated”? It’s like a mechanic saying “I don’t work on cars that have four wheels” just because it’s more work than two!
So, how do we adapt our exercise and nutrition to work with our cycles? It’s all about understanding our own rhythms.
- Low Hormone Phase (Days 1-13 roughly): During this phase, our bodies are more resilient to stress and can handle higher-intensity training. You can push it a bit harder. Think of it as climbing Kilimanjaro—you can take the steeper path since your body is ready for a challenge.
- High Hormone Phase (Day 14 onwards): After ovulation, the hormone progesterone rises. Our bodies become more insulin resistant and tend to store more fat. During this phase, it’s important to include more carbohydrates, especially before and after workouts. Think of this as climbing Mount Kenya – it will take longer, with some tough terrains, so you need extra fuel for the trek.
Actionable Tips: Fueling Your Body Right
Now that we understand the why, let’s get into the how:
- Ditch the Calorie Counting: Forget the ‘calories in, calories out’ myth, especially if you’re a woman. Our brains are more sensitive to nutrient density. So, focus on eating real food – like ugali with sukuma wiki, fresh fruit, and protein-rich meals.
- Protein Power: For women, the ideal daily calorie intake is 30 calories per kilogram of fat-free mass, compared to men’s 15. Also aim for at least 35 grams of protein within 45 minutes after exercise. You’ll see a difference.
- Pre-Workout Fuel is a Must: Unlike men, women benefit from having a small meal with about 15 grams of protein and 30 grams of carbs before training to prevent muscle loss.
- Fasting, Not So Fast: While intermittent fasting works well for some men, it’s not always beneficial for women. It can increase stress and lead to muscle loss. If you fast, consider the overnight fast and eat within 30 minutes of waking.
- Embrace Resistance Training: It’s key for both losing abdominal fat and building lean muscle. This is especially important as we approach perimenopause. Think squats, deadlifts, and all that good stuff.
- Eat Mindfully: Pay attention to your body. If you’re feeling flat or fatigued, it might be a sign to adjust your routine and diet. Also, try to align your meals with your circadian rhythm, eating earlier in the day and stopping a few hours before bed.
- Hydration: Stay hydrated with plenty of water throughout the day.
The Importance of Exercise
- Strength Training: Focus on building your posterior chain by training your glutes, hamstrings, and calves. This helps balance your muscle strength and prevents injuries.
- Lateral Movements: Include explosive lateral movements in your workouts to prevent ACL injuries.
- Listen to Your Body: Pay attention to how you feel. Don’t push yourself too hard if you’re not feeling up to it. Track your energy levels.
- High-Intensity Workouts: Incorporate high-intensity exercises to improve insulin sensitivity and control blood glucose levels.
Supplements That Support Us
- Vitamin D3: Essential for all body systems, especially important for us since we do not often get enough sun.
- Omega-3: Good for reducing inflammation, especially important as we get into perimenopause and post-menopause.
- Creatine: 3-5 grams daily is great for muscle, brain, and gut health – no need for the loading phase.
- Iron: If you are feeling fatigued, get your iron levels checked. Supplement every other day with a highly bioavailable form, such as glycinate or carbonyl iron.
Perimenopause and Menopause: It’s a Phase, Not an Ending
Perimenopause, the time before menopause, can start as early as 35. It’s often marked by hormonal changes that affect sleep, energy levels, body composition, and mood. But it’s not an end. It’s like graduating from university; it’s just a different phase, a new chapter.
- Exercise is Key: Short, sharp high-intensity cardio, power-based resistance training, and plyometrics are super effective during this phase.
- Prioritize Protein: Increase your protein intake as your body doesn’t respond to amino acids as much as it used to.
- Gut Health: Focus on fiber rich diets with lots of colorful fruits and vegetables to support your gut microbiome.
- Menopause Hormone Therapy (MHT): It’s a therapy to attenuate change, not necessarily to replace hormones to stay young. It is a tool to help with the transition.
A Word on Sleep
- Sleep is Sacred: Aim for consistent sleep patterns, as our sleep phases are affected by hormonal changes throughout the menstrual cycle.
- Jet Lag: Women tend to suffer more from jet lag. When traveling east, it might be a bit easier for you compared to going west.
Saunas and Cold Plunges: How Temperature Impacts Us
- Cold Plunges: Women need a warmer temperature (around 15 to 16°C or 59-60°F) to achieve the same benefits as men. For those of us in the tropics this is good to keep in mind.
- Saunas: It takes women longer to acclimate to the heat, so they need longer sessions to achieve the same benefits as men.
Final Thoughts
My dear sisters (and brothers!), we’re all unique. Let’s empower ourselves with knowledge and not let ourselves be generalized into male-centered data. The journey to a healthier you is not a destination, it’s a day-by-day process that requires self-awareness, and a good understanding of the science behind our bodies. We need to understand our unique physiology and work with it rather than against it. Ask questions and don’t be afraid to seek out what truly works for you.
Call to Action
Start by tracking how you feel during different times of your cycle. Note how your energy levels vary with exercise, and make adjustments to your diet. Share this information with the women (and men) in your life. Let’s build a community where we support each other to become the best versions of ourselves. And remember, it’s not about being perfect; it’s about progress. What small change can you make today?
