Understanding Dr. Stacy Sims' Post Workout Snack Philosophy for Women

December 11, 2025 •

2 min read

According to sports physiologist Dr. Stacy Sims, women have a much shorter post-exercise metabolic recovery window than men, making timely and specific nutrient intake critical for optimal repair and adaptation. Understanding the right balance of protein and carbohydrates immediately after a workout can significantly improve a woman's recovery and athletic performance.

Quick Summary

Dr. Stacy Sims' post-workout nutrition for women focuses on consuming high-quality protein and carbohydrates within 30-45 minutes after exercise. This strategy helps replenish glycogen stores, repair muscle tissue, and prevent excessive cortisol production that can hinder recovery, particularly for female athletes.

Key Points

Critical Timing Window: Women must consume protein and carbohydrates within 30-45 minutes post-workout to maximize recovery.
Protein Requirements Differ by Age: Recommendations are 35g of protein for women in their reproductive years, and 40-60g for perimenopausal and older women.

Dr. Stacy Sims' Core Post-Workout Principles

Dr. Stacy Sims advocates for fueling strategies designed specifically for women. Her approach considers how hormonal fluctuations impact performance and recovery, emphasizing proper fueling.

The Critical Recovery Window for Women

A key aspect of Sims' research highlights the shorter post-exercise recovery window for women, typically within 60 to 90 minutes. During this time, muscles are highly responsive to nutrient uptake, making prompt consumption of protein and carbohydrates essential.

Protein and Carbohydrate Requirements

Sims' recommendations emphasize high-quality protein combined with carbohydrates. Specific amounts vary by age and hormonal phase.

Reproductive Years: Aim for about 35 grams of protein within 45 minutes after exercise, paired with carbohydrates.
Perimenopausal and Older Women: Require a higher protein intake of 40 to 60 grams post-workout.

Example Post-Workout Snack Ideas

Examples include:

Smoothie: Protein powder blended with fruit.
Greek Yogurt: High in protein, with berries and oats.
Eggs and Toast: Protein and whole-grain carbohydrates.
Chicken and Sweet Potato: Lean protein and complex carbs.
Tuna on Crackers: Canned tuna on whole-grain crackers.

Comparison of Post-Workout Snack Strategies


Feature	Sims' Approach	General Recommendations	Key Differences
Timing	Critical 30-45 minute window for women.	Often cited as 1-2 hours.	Sims emphasizes urgency due to faster metabolic return to baseline in women.
Protein Dosage	35g for reproductive years, 40-60g for perimenopausal+.	Typically 20-30g, often not adjusted for age.	Sims tailors protein intake for age-related anabolic resistance in older women.
Carb Ratio	Paired with protein, especially after cardio.	Emphasis varies; often a 3:1 or 4:1 carb-to-protein ratio.	Sims highlights the need to pair carbs with protein to replenish glycogen efficiently for women.
Fasted Training	Strongly advises against it for women.	Sometimes promoted for fat burning, often without gender-specific context.	Sims prioritizes hormonal regulation and adequate fueling.
Food Focus	Emphasizes whole foods but acknowledges supplement necessity.	Can sometimes lean heavily on supplements.	Focus on real, nutrient-dense food with supplement integration when needed.

The Rationale: Why These Specific Recommendations?

Sims' recommendations stem from the physiological differences between men and women. Women's bodies are sensitive to energy availability; under-fueling or delayed nutrition can elevate cortisol, hindering recovery. Proper post-workout nutrition helps:

Support Muscle Repair: Provides amino acids for muscle fiber repair.
Replenish Glycogen: Rebuilds energy stores.
Balance Hormones: Signals energy availability.
Enhance Performance: Aids adaptation and readiness for future training.

Conclusion: Fueling Smart for Optimal Performance

Dr. Stacy Sims' approach is centered on the unique needs of female physiology. By focusing on timely consumption of specific amounts of protein and carbohydrates, tailored to age and hormonal status, women can optimize recovery and build muscle. Her books Roar and Next Level offer further insights {Link: Shortform shortform.com/podcast/episode/huberman-lab-2024-07-22-episode-summary-dr-stacy-sims-female-specific-exercise-nutrition-for-health-performance-longevity}.

Frequently Asked Questions

According to Dr. Stacy Sims, women in their reproductive years should aim for 35 grams of high-quality protein after a workout. For perimenopausal and postmenopausal women, the target increases to 40-60 grams.

Women's metabolism and insulin sensitivity return to baseline much faster than men's—within 60 to 90 minutes. This necessitates a quicker intake of nutrients to optimize muscle repair and glycogen replenishment.

Practical ideas include a smoothie with protein powder and fruit, Greek yogurt with berries and oats, scrambled eggs on whole-grain toast, or grilled chicken and a sweet potato.

No, Dr. Sims advises against fasted workouts for women. Exercising on an empty stomach can increase cortisol levels and disrupt hormones.

Carbohydrates are essential for replenishing muscle glycogen stores. Consuming them with protein helps shuttle amino acids into muscles more effectively.

Due to increased anabolic resistance in perimenopause and postmenopause, older women need to consume more protein—between 40 and 60 grams post-workout.

A protein shake is a convenient option if it meets the specific protein target. However, Sims encourages whole food options when possible. If opting for a shake, add fruit or oats to include carbohydrates.