The sub-text for this book is "How to match your food and fitness to your female physiology for optimum performance, great health and a strong lean body for life". But it was the very first line in the introduction that got me hooked: "You are not a small man. Stop eating and training like one". 😀
I highly recommend this book as it comes with tons of information, backed by research with examples of food intake and exercise plans that worked for some regular female athletes (not pros) committed to training.
Here are some key points Dr. Sims summarizes at the end of each chapter called "Roar Sound Bites".
Women have more essential fat, carry most of the lean mass in the lower body and have a greater proportion of type 1 endurance (slow-twitch) muscle fibers than men.
Blood plasma can drop up to 8% during high-hormone luteal phase (~day 15 to 28) of the monthly cycle, this has a huge impact on hydration and cooling. It is harder to hit high intensities and recover from hard exercise at this time (PMS). But the effects can be offset by correctly timing protein intake and hydration.
High intensity power training is important in menopause to prevent muscle loss and weakness with age.
Weight and body composition depend on your somatotype, so eat and exercise for your physiology.
- ectomorph (long limbed, non-muscular)
- mesomorph ( proportionally built, easily build muscle mass)
- endomorph (softer and rounder, tend to store fat easily)
Don’t fast, especially women can get fatter. Front-load carbs in the early part of the day when the body is primed to burn them.
Strength train to maintain muscles, strengthen the bones and improve endurance. Women who don’t can lose 3% of their muscle mass per decade after age 30. Variety is key in keeping muscles stimulated and strong. Don’t be scared to lift heavy weights.
It's easier to make strength gains during day 1-15 (low-hormone follicular phase) of the cycle, so if you don’t feel like pushing hard during PMS , it’s okay.
Bacteria in your gut affects mood, craving and fat storage. Eat food rich in probiotics (fermented food - lost if cooked at over 325F) and prebiotics (like whole grains, bananas, greens, onion, garlic)
Don’t consume artificial sweeteners, they alter gut bacteria and promote weight gain. Avoid processed food. Take antibiotics only when absolutely necessary, they wipe good bacteria along with the bad.
Stress fractures indicate a serious hormonal imbalance. Cola is bad for the bones.
Eat low on the food chain, closer to the natural form. Eat a balanced diet, don’t cut out carbs and fats- body still needs them.
Women are more likely to experience GI distress than men, avoid fructose and maltodextrin during exercise.
Maximize muscle repair by eating within 30 minutes post-exercise.
An ideal sports drink for fluid absorption should contain 3-4% carb (from glucose and sucrose) with sodium and potassium.
Take supplements sparingly. Try to get the recommended daily doses of vitamins directly from food sources.
Heart rate monitoring is a useful tool to keep over-training in check. Blood work and urinalysis can tell you how well (or not) your training is going.
The most important measurement of all is the answer to the question “How do I feel”? All the data in the world won’t matter if you don’t match it with how you feel.😊