What to Eat Before and After Workouts in Perimenopause

If you're in your 40s or 50s and feeling like your usual workouts aren't giving you the same results—or worse, they're leaving you feeling wiped out—it might not be the workout.
It might be what you're eating around it.

Perimenopause changes how your body uses fuel. Your hormones affect how you build muscle, burn fat, recover, and stay energized.
The right food before and after your workout isn’t just a detail. It’s a game-changer.

Why Nutrition Timing Matters More in Midlife

In your 20s and 30s, you might have gotten away with skipping meals or doing fasted workouts. But during perimenopause, your body needs more support, not less.

With estrogen and progesterone in flux, your metabolism, insulin sensitivity, and stress response are all shifting. This means your body:

• Breaks down muscle more easily
• Stores fat differently, especially around the belly
• Takes longer to recover
• Relies more on steady fuel to feel energized and focused

Strategic pre- and post-workout nutrition helps your body build lean muscle, balance blood sugar, reduce inflammation, and burn fat more efficiently.

What to Eat Before a Workout

The goal here is to fuel your movement without weighing you down. You want enough energy to feel strong, but not so much that your body is focused on digestion.

Aim for:

• A small meal or snack 60 to 90 minutes before
• A combination of protein and easy-to-digest carbs
• Hydration with water or electrolytes

Examples:

• Greek yogurt with berries
• A banana with a tablespoon of almond butter
• A boiled egg and a slice of sourdough toast
• A protein smoothie with half a banana and spinach

Bonus Tip: If you're working out first thing in the morning and don’t feel like eating much, try a half banana or a small protein bite just to take the edge off and protect your muscles.

What to Eat After a Workout

This is your recovery window. After exercise, your body is primed to absorb nutrients to repair muscle, replenish energy, and reduce inflammation.

Aim for:

• A full meal or balanced snack within 60 minutes
• A solid source of protein (at least 20 grams)
• Complex carbs for replenishment
• A little healthy fat for hormone support

Examples:

• Grilled chicken, quinoa, and roasted vegetables
• A protein shake with almond milk, chia seeds, and frozen berries
• Scrambled eggs with avocado and a side of sweet potato
• A tuna salad wrap with leafy greens

Hydration Tip: Don’t forget to rehydrate, especially if you’ve been sweating. Water with a pinch of sea salt or an unsweetened electrolyte blend can help.

What to Avoid Around Workouts in Perimenopause

• Fasted workouts if you're overly stressed, fatigued, or not sleeping well
  This can spike cortisol and slow results.
• Sugary sports drinks or processed “energy” snacks
  These can lead to blood sugar crashes and increased cravings later in the day.
• Skipping your post-workout meal
  It delays recovery and can lead to muscle loss and fatigue.

Small Shifts, Big Impact

You don’t need to overhaul your whole diet. Just a few smart tweaks can help your body:

• Feel stronger during workouts
• Recover faster and sleep better
• Build lean muscle
• Reduce stubborn midsection weight
• Improve your overall energy and mood

One Final Thought

Your hormones are shifting. Your workouts are evolving. And your nutrition should support that.
Eating with intention before and after exercise is one of the most effective ways to feel better, move better, and see results—without the crash.