Dr. Sims's Endorsed and Personal Protein Choices
For active women and athletes, the guidance of an expert like Dr. Stacy Sims is invaluable. When it comes to supplementation, her approach is rooted in science and tailored to female physiology. It is a common misconception that she relies on only one brand; in reality, she has both endorsed a specific line and shown flexibility in her personal use based on need.
Momentous: An Endorsed Brand
Dr. Sims is an expert associated with the supplement brand Momentous. This partnership highlights her endorsement of their products, which align with her principles of high-quality, scientifically-backed supplementation. The Momentous website features a 'Dr. Stacy Sims' Favorite Products' collection, which includes their protein powders. Momentous is also NSF Certified for Sport, a certification that ensures products are tested for banned substances and contaminants, a crucial factor for professional and recreational athletes alike. This endorsement emphasizes a focus on product quality, transparency, and safety.
Quest Protein Powder: A Personal Supplement
In a social media comment, Dr. Sims mentioned using Quest protein powder, specifically noting that she uses about a half scoop with plain Greek yogurt. This offers a glimpse into her personal habits and shows that brand loyalty is secondary to convenience and context. Using a small amount of powder to boost the protein content of a whole-food snack like yogurt reflects her 'food first' philosophy, where supplements are used to fill nutritional gaps rather than replace solid food. This illustrates a flexible, real-world approach to meeting daily protein needs.
Whey Protein Isolate: A General Principle
In a blog post about her plant-centered diet, Dr. Sims mentioned consuming whey protein isolate, especially when traveling, to ensure easy access to a high-quality protein source. This provides a broader recommendation beyond a single brand, indicating that the source and quality of the protein are more important than the specific label. Whey protein isolate is a highly bioavailable, leucine-rich protein, which is optimal for stimulating muscle protein synthesis—a key factor for women throughout their lifespan, especially those experiencing perimenopause and menopause.
Understanding Dr. Sims's Protein Philosophy
Dr. Sims's approach to protein goes far beyond simply choosing a powder. Her core principles for women's nutrition guide how and when to use supplements.
- Food First Approach: Supplements, including protein powders, are not meant to be a replacement for whole-food nutrition. They are a tool to fill gaps and aid recovery when real food is not readily available or sufficient.
- Higher Doses for Women: Due to hormonal differences, women need higher protein doses than men, especially as they age. Perimenopausal and menopausal women face "anabolic resistance" and may require 40-60 grams of protein post-workout to maximize muscle repair and growth.
- Timing is Key: Dr. Sims emphasizes consuming 35-60 grams of high-quality protein within 45 minutes of a resistance training session. She also suggests a pre-workout meal with 15 grams of protein to blunt cortisol spikes and improve performance.
- The Luteal Phase: During the luteal phase of the menstrual cycle, women's protein needs are higher. Adjusting protein intake during this time supports recovery and overall performance.
Comparison: Protein Powder Sources
| Protein Type | Primary Source | Bioavailability | Sims's Perspective | Best For |
|---|---|---|---|---|
| Whey Protein Isolate | Dairy | High (Fast Digesting) | Favored for high-leucine content; good for post-workout. | Quick post-workout recovery; maximizing muscle protein synthesis. |
| Casein Protein | Dairy | Medium (Slow Digesting) | Not explicitly mentioned, but slower absorption makes it less ideal for immediate post-workout. | Sustained protein release; overnight recovery. |
| Vegan Protein Blends | Pea, Rice, etc. | Medium | Viable option, but may require higher volume to match whey's leucine dose. | Individuals with dairy allergies or preferences for plant-based sources. |
| Collagen Peptides | Bovine, Marine | Low | Not a complete protein; does not stimulate muscle protein synthesis as effectively as whey. | Primarily for joint and connective tissue health, not muscle building. |
How to Choose Your Protein Powder, The Sims Way
Choosing a protein powder requires a thoughtful approach. Here are practical steps based on Dr. Sims's guidance:
- Prioritize Your Needs: Determine if you need a supplement to aid recovery (Momentous or a high-quality whey isolate) or simply to increase protein in snacks (e.g., Quest powder with yogurt).
- Focus on Quality: Look for brands like Momentous that are NSF Certified for Sport or similar, ensuring a high-quality product free from contaminants.
- Calculate Dosage: Aim for 35-60 grams of protein post-workout, adjusting based on age and activity level.
- Consider Timing: Plan your protein intake around your workout, with a pre-workout meal and a recovery shake within 45 minutes of training.
- Listen to Your Body: Track your energy levels and recovery to see how different protein sources and timing affect you. Adjust your intake during different phases of your menstrual cycle if needed.
Conclusion
Dr. Stacy Sims's protein powder usage is not a single, unchanging directive but rather a nuanced, science-driven strategy. She personally uses whey protein isolate, including brands like Momentous and Quest, but emphasizes a flexible, food-first approach. Her broader philosophy focuses on ensuring women, particularly those in perimenopause and menopause, consume sufficient high-quality protein at the right times to overcome anabolic resistance and maximize training adaptations. Ultimately, the takeaway is to prioritize high-quality, bioavailable protein and tailor your supplementation to your body's specific needs, not blindly follow a specific product. This empowers women to make informed nutritional choices for their performance and longevity.
Visit the Momentous Website for Dr. Sims's Favorite Products
More Than Just a Powder
While knowing what protein powder Dr. Stacy Sims uses is helpful, her work underscores that protein from any high-quality source is beneficial. Her philosophy is about optimizing protein intake for the female body across its different life stages. For instance, she would advocate for a post-menopausal woman needing 40-60 grams of protein to use a quality supplement to reach that target, where a younger woman may hit her 35-gram goal with food alone. The key is understanding the why behind the recommendation, which is always rooted in female physiology.
Protein and Life Stages
Dr. Sims's research highlights how protein needs change throughout a woman's life. This understanding is critical for using protein supplements effectively. For younger women, meeting baseline needs is often straightforward, and supplements can simply offer convenience. For women entering perimenopause, the increased need for protein to maintain lean muscle mass becomes more urgent, making supplementation a more integral part of their nutritional strategy. Ignoring these specific needs can lead to suboptimal recovery, a loss of muscle mass, and less favorable body composition changes over time. Thus, the supplement choice is part of a larger, adaptable nutritional plan rather than a one-size-fits-all solution.
