Post-Workout Recovery Nutrition
Within ~45-60 min of training: dose of leucine-rich protein plus carbohydrate within 2 hours to halt catabolism and replenish glycogen.
Assembled by Cited from Stacy Sims's recorded recommendations across multiple sources. It is not an ordered program and was not created or endorsed by them — it's our grouping of what they've said on the record.
Components
2-
Organic (prompted) In a protocol
Women in reproductive years need ~35g leucine-rich protein within 45 min post-workout; perimenopausal+ need 40-60g.
“around 35 grams of... protein within 45 minutes
HL▶ 27:20Dosage35g within 45 min (reproductive); 40-60g (perimenopause+)CaveatsWomen metabolism returns to baseline within 60 min vs 3 hours for menCertaintyexplicitstrong endorsement35g protein (reproductive) / 40-60g (perimenopause+) within 45 min -
Organic (prompted) In a protocol
Women should consume ~0.3 g/kg carbohydrate within 2 hours of finishing training.
“0.3 grams per kilo of carbohydrate within two hours
HL▶ 29:10Dosage0.3 g/kg carb within 2 hoursCertaintyexplicitrecommendation0.3 g/kg carb within 2 hours
How this protocol has evolved
Protein needs increase from ~35g in reproductive years to 40-60g in perimenopause and beyond due to anabolic resistance.