North of 50: Menopause, Exercise, & Fatigue
Jul 25, 2024
The post exercise requirements for protein differ from men to women, especially after women go through menopause. Men seem to have a larger window then women do in terms of starting the rebuilding and refueling process. In this video, I give an example of a client who is training for a triathlon, but felt like she was having a hard time recovering, and it turned out. It was the protein intake timing. 
everyone welcome to another edition of
north of 50 Fitness Ed Duo physical
therapist from integrated physical
therapy in Bellingham Washington so had
an interesting conversation with a
client of mine yesterday she is 53 and
well into menopause and she is a
competitive athlete and she's training
for a triathlon for later on this summer
and she's really frustrated because her
heavy days are Monday Wednesday Friday
and on Tuesday and Thursday she has more
of a light workout recovery day but
she's finding that even on her light
recovery days she just doesn't have have
the oomph that's needed and by the next
day for the intensity she's just not
there so we started Drilling in a little
bit into her diet and post exercise
recovery protein intake stuff like that
and it turns out that she is
intermittent fasting so she works out in
the morning so Monday Wednesday Friday
are her intense days so she's in the gym
working hard in the morning Monday
Wednesday Fridays but then she's not
eating anything until about 12 or 1:00
when she has lunch so there's a good
four 5H hour WI window after she does
the intense exercise before she starts
to kind of refuel and repair and so
especially after menopause the needs
change and the needs are different for
men and women men seem to have a bigger
window of opportunity to get the protein
in after a workout after an intense
workout but women tend to be a little
bit on the shorter window because the
hormonal changes so what we did with her
was we recommended I recommended that
within about 30 to 45 minutes after her
workout she has about a 35 to 40 gam
protein intake and the overall protein
intake for her we started out about 7
gram per body weight that's a good place
to start in my opinion you'll see a lot
of stuff that it has it even higher but
for someone who's not even close to that
going to one pound or one gram of
protein per pound of body weight is a
huge jump and she's a vegan so it's a
hard it's hard enough for her to get the
amount of protein in that she needs and
so I said try that try to get 35 40 gr
of protein um soon after your workout
and see how you feel she came back in a
couple weeks and she felt a lot better
so all it was was the timing of her
nutrients to try to get her rebuilding
process started a little bit sooner and
recovery process so that she could train
again you know intensity wise harder on
Wednesday and Friday again you have
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next video take care