Now that you know how many calories you need, you might wonder how much protein, carbs and fat you need.
A super simple version goes like this. As an active woman over 40, divide your daily plate as follows:
1/2 Vegetables (both starchy and non-starchy)
Top it up with fats
But since that’s annoyingly vague, here are some ballpark numbers for you:
1.8-2.3g/kg per day (e.g. 70kg x 1.8g = 126g).
Space that protein evenly throughout the day. The internet is full of protein source lists, so I won’t list them here.
Remember that most things you need will have at least a little protein. It all adds up. But if you’re eating a mostly plant-based diet, you probably need to supplement to hit your protein targets. Yay.
Aim to eat 30 grams of protein within 30-45 minutes after your workout.
At least 3g/kg per day (e.g. 70kg x 3 = 210g).
Besides low calories, I’ve noticed that active women tend to skimp on carbohydrates. And this amplifies the downsides of the low-calorie diet I wrote about yesterday. Especially all things hormones.
That 3g really is the low end for the days when your activity levels are lower. If you’re doing long hikes and other endurance stuff, you want to increase your daily carbos.
On that note, if you’re hiking, cycling or doing cartwheels for >90 minutes, eat 0.8g-1g/kg carbs within 30-45 minutes of finishing.
If you’re in your menopausal years, your insulin sensitivity isn’t going to be what it used to be. So favour whole grains, fruits and starchy vegetables as your carbohydrate sources.
It’s a good rule for anyone really, but especially important as you get older.
20-30% of your total daily calories. Mostly from plant-based sources.
Alright. You’re set.