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What is the recommended pre-workout nutrition for strength training?
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15 grams of protein.
How should women's training adapt during the high hormone phase of their menstrual cycle?
More caution is needed due to a higher risk of injury and altered recovery.
What are the benefits of creatine supplementation according to Dr. Stacy Sims?
Creatine is important for brain health, mood, and gut health.
What are the specific benefits of heat exposure for women?
Heat exposure post-training can boost red blood cell count, help with metabolic and cardiovascular health, and assist with temperature regulation benefits for menopausal women.
How should women in their 40-50 years adjust their training?
Focus on heavy lifting to combat muscle and strength decline, step up intensity, and balance with recovery work.
What are the potential drawbacks of intermittent fasting for active women?
Intermittent fasting can be detrimental unless they have specific conditions like PCOS, due to impacts on cortisol levels and metabolic flexibility.
During which phase of the menstrual cycle is it best for women to engage in high-intensity and heavy training?
The lower hormone phase, from day 1 of bleeding up to ovulation.
What type of training should women focus on during their 20s?
Learning complex movements, resistance training 3-4 times/week, incorporating high-intensity intervals, and maintaining fun in workouts.
What are the general recommendations for women during menopause regarding training?
Externally stress the body with heavy lifting and HIIT to offset muscle and bone density loss, and consider hormone therapy if appropriate.
What are the recommended training adjustments for women over 50?
Emphasize bone density with jump training, heavy resistance, sprint intervals, and ensure higher protein intake.
Why is Vitamin D3 supplementation recommended and what factors determine its dosage?
Vitamin D3 is essential for bone health, mood, and overall well-being. Dosage depends on geographical location and sun exposure.
Why should women avoid training fasted according to Dr. Stacy Sims?
Training fasted increases stress and cortisol levels, which is counterproductive for women.
Why is deliberate cold exposure recommended to be moderate for women post-high-intensity workouts?
Extreme cold can be counterproductive, especially post-high-intensity workouts, as it may increase stress levels.
Why is individual tracking of menstrual cycles crucial for women in optimizing fitness outcomes?
Understanding personal cycle patterns helps in adapting training and nutrition strategies to optimize health and fitness outcomes.
What is the importance of aligning food intake with training needs?
Proper alignment helps support training and recovery, maintaining hormonal balance and maximizing training effectiveness.
What is the role of adaptogens in women's fitness and health?
Adaptogens help with stress management, focus, energy, and cortisol regulation.
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