Fuel to Lift: Meal Timing Around Training for Women

If you’re putting in the work in the gym but feel low on energy, sluggish mid-session, or slow to recover, your meal timing might be the missing link.

As women, especially during perimenopause or times of higher stress, we need strategic fuel to support our hormones, preserve lean muscle, and train with power.

Let’s break it down by training time:

Early Morning Training (Before 7am)

No time for a full meal? That’s okay, we still need something.

Focus on quick-digesting carbs & a little protein to give your body fast fuel without digestive upset.

HOT TIP: To keep Cortisol down, make sure to eat BEFORE you have coffee! Alternatively you can make a protein coffee. Recipe in the guide below!!!

Try:

Banana + protein shake

Small smoothie with berries + Greek yogurt

½ slice toast with honey and collagen in coffee

Eat a full balanced meal with protein, carbs, and healthy fats within 1 hour post-session.

Mid-Morning Training (9–11am)

You have time to fuel a bit more here. Aim to eat 1–2 hours before training with a solid pre-workout meal.

Try:

Overnight oats with protein powder and fruit

Eggs on toast with a piece of fruit

Greek yogurt + muesli + berries

Afterwards, refuel with a carb + protein combo to kickstart recovery.

Evening Training (After 5pm)

Evening sessions require managing meals throughout the day so you don’t hit training time depleted.

Have a mid-afternoon meal 2–3 hours pre-lift, and a light snack 30–60 mins before if needed.

Try:

Pre-training: Chicken wrap or rice + tuna

Snack: Rice cakes + nut butter or banana + shake

Post: Dinner with lean protein, starchy carbs, and veg

Fueling right can make your lifting sessions feel stronger, more focused, and speed up recovery, especially for women balancing stress, work, and hormone changes. For your FREE downloadable meal timing guide and protein coffee recipe, head to the shop tab.