The Role of Nutrition in Recovery
Strategies for Muscle Repair, Reducing Inflammation, and Optimizing Post-Workout Recovery
My journey with fitness, nutrition, and recovery (or lack thereof) has been anything but linear—but it’s taught me valuable lessons. Now that I’ve found an approach that truly supports me, I feel healthier and more energetic than ever before.
My Early Approach to Nutrition and Fitness
In my 20s, I followed a mostly plant-based diet while juggling two jobs and navigating life after college. As a result, my physical activity was moderate to none. But because I was plant-based and kept my weight under control, I assumed I was healthy.
Becoming a Mom and Shifting Priorities
In my 30s, I became a new mom. With a young family and frequent moves, my priorities shifted to taking care of my kids. I leaned into eating more seasonal, balanced meals and began to truly nourish myself. That changed again when I enrolled in yoga teacher training. I began practicing intensely and went back to being mostly plant-based. After practice, I’d often crash—surviving on a bowl of oatmeal or a green smoothie. At the time, I could get away with it… or so I thought.
The Breaking Point: When ‘Healthy’ Wasn’t Working
I was also an avid runner. To stay lean and feel good, I’d run 5–7 miles regularly but gave little thought to fueling or recovery. Eventually, I hit a wall. During the peak of my yoga practice, I started suffering from extreme fatigue. I assumed it was a normal consequence of intense movement. At the same time, I started experimenting with intermittent fasting, including a weekly 24-hour fast. I was fascinated by the potential benefits and eager to feel young and vibrant. Instead, I started experiencing anxiety, mood swings, insomnia, and muscle fatigue. That was my breaking point. I wasn’t just looking to feel good—I was looking to feel strong.
A Shift in Perspective: Recovery and Strength Over Restriction
I started resistance training and made a conscious effort to refuel post-workout with the right macros. That shift changed everything. My perspective on health and wellness transformed. I no longer chased temporary results—I focused on longevity. How do I want to feel and move when I’m older? That became my guiding question.
Post-Workout Nutrition: Why It Matters So Much
Post-workout is one of the most important windows for your body. In fact, the period lasting roughly 30 to 60 minutes after exercise may be even more critical than the workout itself when it comes to progress and performance.
Finding Dr. Stacy Sims: Science-Based Recovery for Women 40+
As I dove deeper into the intersection of nutrition and exercise, I discovered Dr. Stacy Sims, an exercise physiologist and nutrition scientist. I immediately got hooked on her work and bought both of her books, ROAR and The Next Level. I began applying the protocols she recommends, especially for women over 40. According to Dr. Sims, our approach to nutrition, training, and recovery must evolve as we age. What worked in our 20s and 30s won’t cut it anymore.
Why Recovery Matters—Especially for Women Over 40
We begin to lose muscle mass (sarcopenia) starting in our mid-30s. Maintaining muscle through resistance training is critical—not just for body composition, but also for brain function. Dr. Sims emphasizes the importance of post-workout nutrition: women should aim for 35–40 grams of high-quality protein within 45 minutes after training (up to 2 hours for men). It’s about fueling for recovery, not just staying lean. She also recommends lifting heavy to build power and strength. But to do that consistently, you need a solid recovery routine to avoid fatigue and burnout. Additionally, declining estrogen levels correlate with higher inflammation. For women in perimenopause, it’s essential to reduce processed foods, sugar, and alcohol—and increase Omega-3s—to manage inflammation.
Top 4 Strategies for Optimal Post-Workout Recovery
Increase protein – Aim for 1 gram per pound of body weight daily. Focus on foods high in essential amino acids (especially leucine): beef, poultry, fish, dairy, soy, quinoa, and buckwheat to support muscle repair and prevent loss.
Take creatine monohydrate – This is one of the most effective supplements to improve high-intensity performance, increase lean mass, reduce soreness, and even support cognitive function.
Replenish fluids and electrolytes – Hydration matters. Make sure you’re replacing both water and electrolytes—especially sodium—after workouts.
Go for complex carbohydrates – Carbs replenish muscle glycogen and help transport amino acids into muscle cells. This promotes muscle growth and repair, speeding up recovery so you can train harder, more often.
Just like you can’t outrun a bad diet, you can’t outrun bad recovery. Learning that the hard way changed everything for me. Once I stopped chasing what felt good in the moment and started prioritizing what actually supports my body—nutrient-dense food, intentional training, and quality recovery—I became stronger, clearer, and more energized than I’ve ever been. The real transformation happened not when I pushed harder, but when I started recovering smarter.