Debunking Carbohydrate Myths: What Perimenopausal Women Need to Know About Carbs and Muscle Building

As a women's wellness coach, one of the most common concerns I hear from my clients is about carbohydrates. "Should I cut carbs completely?" "Are carbs making me gain weight?" "Do I need carbs if I'm strength training?" Today, let's dive into the science behind carbohydrates and their crucial role in women's health, particularly during the perimenopausal years.

The Science Behind Carbohydrates
Understanding the Basics: Carbohydrates are not the enemy – they're a fundamental macronutrient that plays several vital roles in our body:

• Primary energy source for our brain and muscles
• Essential fuel for high-intensity exercise
• Critical for hormone regulation
• Important for recovery after strength training

Common Carbohydrate Myths Debunked
Myth #1: "Carbs Make You Gain Weight" Truth: Weight gain is primarily about overall energy balance, not just carbohydrate intake. Research shows that balanced carbohydrate consumption, particularly around training sessions, can actually support fat loss when combined with strength training.
Myth #2: "Cutting Carbs is Best for Women Over 35" Truth: During perimenopause and menopause, moderate carbohydrate intake can:

• Support serotonin production, helping with mood regulation
• Maintain muscle glycogen stores for effective strength training
• Support thyroid function and metabolic health
• Help manage cortisol levels, which can be elevated during this life stage

Myth #3: "You Don't Need Carbs for Strength Training" Truth: Carbohydrates are crucial for:

• Maximising training performance
• Supporting muscle recovery
• Preventing muscle breakdown
• Maintaining energy levels throughout workouts
  
  

Strategic Carbohydrate Timing
For Optimal Training Results:

1. Pre-workout (2-3 hours before):

• Complex carbohydrates: 0.5-1g per kg of body weight
• Examples: oats, sweet potato, quinoa

1. Post-workout (within 30-60 minutes):

• Quick-digesting carbohydrates: 0.5-0.7g per kg of body weight
• Examples: fruit, rice, wholegrains

1. Rest Days:

• Focus on fibre-rich, moderate-GI carbohydrates
• Adjust portions based on activity level

Quality Matters: Choosing the Right Carbs
Best Choices for Women Over 35:

1. Complex Carbohydrates:

• Rolled oats
• Sweet potatoes
• Quinoa
• Brown rice
• Legumes

1. Fibrous Carbohydrates:

• Green vegetables
• Leafy greens
• Cruciferous vegetables

1. Fruit-Based Carbohydrates:

• Berries (high in antioxidants)
• Apples
• Citrus fruits
  
  

Practical Implementation
Daily Carbohydrate Guidelines:

• Training days: 3-5g per kg of body weight
• Rest days: 2-3g per kg of body weight
• Adjust based on:
  • Activity level
  • Individual tolerance
  • Training intensity
  • Health goals

Signs You May Need More Carbs:

• Decreased strength training performance
• Poor recovery between sessions
• Disrupted sleep
• Irregular menstrual cycles
• Low energy levels
• Mood fluctuations
  
  

Creating a Balanced Approach
Sample Day of Strategic Carb Timing: Breakfast (Pre-training):

• 1/2 cup oats with berries
• 1 tablespoon honey
• Protein source of choice

Post-Training:

• 1 piece of fruit
• 1/2 cup Greek yoghurt
• Small handful of granola

Lunch:

• 1 cup quinoa or brown rice
• Lean protein
• Abundance of vegetables

Dinner:

• Sweet potato or regular potato
• Protein source
• Leafy greens and vegetables
  
  

Conclusion:
Understanding and properly implementing carbohydrates in your diet is crucial for women over 35, particularly those engaged in strength training. Rather than fearing carbs, it's about making informed choices that support your hormonal health, training performance, and overall wellbeing.
Remember, there's no one-size-fits-all approach. The key is finding the right balance that works for your body, supports your training goals, and helps you maintain sustainable energy levels throughout the day.
As you navigate your health and fitness journey, particularly through perimenopause and beyond, consider carbohydrates as tools in your wellness toolkit rather than obstacles to overcome. When properly timed and sourced, they can be powerful allies in building strength, maintaining hormone balance, and supporting overall health.
Want to learn more about nutrition strategies tailored to your specific needs? Book a consultation with me to create a personalised nutrition plan that aligns with your strength training goals and hormonal health.