How to fuel your body for better strength, better recovery, and better results — especially for women 30+.
If you’re lifting weights but still feeling puffy, tired, under-fueled, or like your workouts aren’t “working,” you don’t need more hustle — you need the right fuel.
Welcome to the Strength Nutrition Playbook: your go-to guide for eating, fueling, and recovering like a woman in her 30s, 40s, and beyond who wants strength that shows and energy that actually lasts.
This isn’t bodybuilding bro-science. It’s real, biological, woman-in-perimenopause-and-beyond nutrition science — simplified, practical, and actually doable.
What This Playbook Helps You Do
✓ Build lean muscle
✓ Support hormone balance
✓ Improve recovery + reduce soreness
✓ Boost metabolic health
✓ Lift heavier & feel stronger
✓ Prevent muscle loss as estrogen declines
✓ Stay energized (not depleted)
Whether you’re brand-new to strength training or you’ve been lifting for years, this guide helps you break through plateaus and finally see results.
What’s Inside
A full, step-by-step breakdown of how to fuel like a strong, metabolically healthy woman — not a 20-year-old dude with a pre-workout addiction.
💛 Personalized Macronutrient Targets
Learn how much protein, fat, and carbs you actually need for muscle gains, hormone support, and energy — including daily targets.
💛 The Leucine Threshold (Your New Secret Weapon)
Discover the amino acid that flips the muscle-building switch — plus exactly how to hit 2.0–2.5g leucine per meal.
💛 Pre- & Post-Workout Fueling Templates
Know exactly what to eat before and after you train so you’re energized and actually recovering. Includes plug-and-play meal combos and timing guidance.
💛 Training Day vs. Rest Day Meal Guides
Because your body needs different fuel depending on whether you’re lifting or recovering. You’ll get full examples for both days — no guesswork.
💛 Cycle-Sync Nutrition Tips
Understand how your hormones shift through your cycle and how to fuel each phase for energy, cravings, metabolism, and mood.
💛 Micronutrient Support for Strength, Hormones, & Recovery
A breakdown of key nutrients for:
- bone health
- joint + tendon strength
- inflammation reduction
- hydration & electrolytes
💛 Common Nutrition Mistakes Women Make (And How to Fix Them)
Like undereating carbs on training days, skipping recovery meals, or overusing supplements. You’ll learn how to fix them instantly.
💛 Quick-Prep Meals & On-the-Go Options
Protein-rich, blood-sugar-friendly options you can throw together even on chaotic days.
💛 Supplement Guide for Women 30+
Creatine, omega-3s, collagen — what works, why it works, and how to use it.
You’ll Love This If…
- You want to look strong, feel strong, and train strong — without burning out.
- You’re tired of conflicting advice and want simple nutrition plans that work.
- You’re navigating perimenopause and want to protect muscle, metabolism, and hormones.
- You want to stop winging your workouts and start fueling with intention.
Why This Guide Is Different
Because it’s built for the actual physiology of women 30+. Not bros. Not teens. Not “eat 1200 calories and pray.” This is strength nutrition that honors hormones, metabolism, recovery, insulin, energy, and longevity.
Faith-forward. Science-backed. Results-oriented. No fluff.
If you want stronger lifts, easier recovery, better energy, and visible results…
This is your playbook.