I recently registered for the CFES Fitness Home Study Course as I work toward earning my Personal Training certification. Just like when I was studying to become a Registered Holistic Nutritionist (RHN), I find that writing blog posts about what I'm learning helps me absorb the information better, while also allowing me to share valuable insights with my readers.
One of the chapters in my workbook focuses on the body’s energy systems and the importance of fueling the body before and after exercise—an area of personal interest as I navigate hormone changes at 42. Now more than ever, it's crucial to maximize my workouts to build muscle and feel my best as I age. This topic also resonates with many of my clients, who are women experiencing the hormonal shifts of perimenopause and menopause. Properly fueling your body for exercise is essential for optimizing performance, energy levels, and recovery. To achieve this, it's important to understand the three ATP production systems your body uses during exercise and how to support them with nutrition.
The ATP-CP System (Anaerobic Metabolism)
The ATP-CP system is your body's fastest energy system, providing quick bursts of energy for short, intense activities. This system is engaged during movements like sprints (50-100m) or lifting heavy weights (6-8 reps maximum). It provides energy for 10-15 seconds but requires long recovery periods.
How to fuel: Before engaging in activities that use the ATP-CP system, focus on carbohydrates for quick energy. Carbohydrates are broken down quickly and efficiently, allowing you to maximize your power output. To further enhance this system, consider supplementing with creatine (learn more about creatine for women in my blog).
Examples of carbohydrate pre-workout snacks:
Fresh fruit like banana, apple slices, pineapple or mango
Dried mango, apricots, dates, figs or raisins
Whole grain toast or rice cake with jam
Whole Grain (bran or wheat flakes, muesli) cereal or granola with milk or yogurt
The Glycolytic (Lactic Acid) System (Anaerobic)
This system comes into play for activities lasting 1-3 minutes, like high-intensity interval training (HIIT), cycling classes, or a hockey shift (thinking of my kiddos with this example). The glycolytic system breaks down carbohydrates (glucose) without oxygen, producing energy quickly but also leading to lactic acid build-up, which causes muscle fatigue.
How to fuel: Before these types of workouts, fuel with both carbohydrates and fats to sustain energy. Carbs provide quick energy, while fats support prolonged efforts.
Examples of carbohydrate/fat pre-workout snacks:
Protein Banana Bread Bites (recipe below)
Whole grain toast with avocado
Rice cake with ¼ cup cottage cheese or nut butter
½ banana with nut butter
The Oxidative System (Aerobic)
This is your body’s primary energy system for low to moderate intensity and long-duration activities, like steady-state running, walking, or recovery between high-intensity efforts. The oxidative system uses fats and carbohydrates to produce ATP in the presence of oxygen, allowing for sustained energy over long periods.
How to fuel: During longer or lower-intensity workouts, focus on fats for fuel. This system excels at burning fat for energy, but as intensity increases, you’ll need to incorporate carbohydrates to maintain energy levels (this is a topic for another post - how to fuel during exercise).
Examples of fat-focused pre-workout snacks:
½ cup 2% cottage cheese with raspberries
A smoothie with banana, 2% yogurt, nut butter and milk (dairy or non-dairy)
Whole grain toast with coconut oil and almond butter
½ cup plain yogurt with berries and nut butter
Pre-Workout Nutrition - Timing
Fueling your body with the right foods at the right time can greatly enhance your workout performance and recovery. Depending on how far in advance you're eating before exercise, you should adjust the size of your pre-workout meal or snack accordingly to give you lasting energy and help with muscle repair.
Below is a chart with meal suggestions for different time frames to help you make the most of your workout:
Time Before Exercise | Example Pre-Workout Snack/Meal |
4 Hours | Grilled chicken breast, quinoa, steamed veggies, and avocado |
3 Hours | Sliced turkey roll-ups (4-6 slices) with hummus, avocado, and salad with spinach, tomato, and a side of fruit |
2 Hours | Greek yogurt with mixed berries and a sprinkle of granola |
1 Hour | A banana with almond butter or peanut butter |
0-30 Minutes | A small handful of dried fruit (e.g., raisins, apricots) or half a banana |
Post-Workout Nutrition
After exercise, it's critical to refuel within 30-60 minutes, especially if you’ve done a high-intensity workout. This is the time your muscles are primed to absorb nutrients, particularly protein and carbohydrates, to kick-start recovery and replenish glycogen stores.
As women age, changes in hormone levels—particularly a decline in estrogen—can make it harder to build and maintain muscle. That’s why lifting weights and ensuring adequate protein intake is crucial during this time. Protein helps with muscle recovery, tissue repair, and supporting hormonal balance.
Protein Requirements: Women in their late 30s to 50s should aim for approximately 0.72 grams of protein per pound of goal body weight. For example, if your goal weight is 140 lbs, aim for around 100 grams of protein per day. However, remember to practice mindful eating and listen to your hunger cues rather than forcing food to meet an arbitrary goal.
Examples of post-workout meals:
Breakfast*: ¾ cup Nutty Protein Powerhouse Overnight Oats (recipe below).
Lunch: Frittata (or eggs any style) with a side of mixed greens and avocado.
Dinner: Salmon fillet with wild, black or red rice, roasted broccoli, and a drizzle of olive oil.
*For those who work out early in the morning and can’t stomach a full meal right after (me!), or you’re on the go, and planning to have a protein breakfast or snack mid-morning, consider a cup of coffee with 2 scoops collagen protein powder or Protein Coffee (or small protein shake) to hold you over until you're ready to eat.
This is my go-to recipe for Proffee: in a blender, combine warm brewed coffee, 1 scoop vanilla whey protein powder, ½ banana, 1 tsp. Almond butter, blend and enjoy! Add a tsp. of cinnamon or pumpkin spice for more flavour!
Recipes
Protein Banana Bread Bites
These are perfect for a pre-workout snack or post-workout recovery!
Ingredients:
3-4 ripe bananas
¼ cup coconut oil
1 tsp vanilla extract
2-3 tsp maple syrup (optional)
1 cup oats
1 cup almond flour or oat flour
2 scoops whey protein powder
1 tsp cinnamon
½ cup dark chocolate chips
Method:
Preheat oven to 350°F and line a baking sheet with parchment paper.
Combine bananas, coconut oil, vanilla, and maple syrup in a bowl. Microwave for 20 seconds.
Mix dry ingredients, then combine with the banana mixture. Fold in the chocolate chips.
Scoop the dough onto the baking sheet and bake for 17-19 minutes or until golden.
Nutty Protein Powerhouse Overnight Oats
This is a simple, nutrient-dense breakfast packed with protein, complex carbohydrates and healthy fats.
Ingredients:
1 cup rolled oats
½ cup protein powder (whey or plant-based)
¼ cup unsweetened shredded coconut
¼ cup pumpkin seeds
2 tbsp chia seeds
¼ cup dried fruit like raisins or chopped apricots, dates, or figs
1 cup plain Greek yogurt
1½ cups unsweetened soy milk
1 tbsp maple syrup
⅓ cup blueberries
Method:
Combine all ingredients and refrigerate overnight.
Enjoy in the morning with fresh berries.
Fuel Your Workout for Success
Each of the three ATP production systems uses different fuel sources, which is why a well-rounded diet that includes carbohydrates, fats, and protein is essential for exercise performance and recovery. As you move through perimenopause and menopause, adapting your diet and exercise to support your changing hormonal landscape will help you build and maintain lean muscle, stay energized, and feel your best.
Need personalized support? Book a free 15-minute discovery call with me to discuss your health goals and learn more about my one-on-one nutrition program.
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