According to stacy Sims researches, what should be a daily meal plan (calories, protein, lipid, glucides, number of meals, pre workout) for a woman of 36 working standing and doing 1h of strengh Training or cardio everyday and that is 60 kilo?

Based on the insights from various experts, including Stacy Sims, here is a recommended daily meal plan for a 36-year-old woman weighing 60 kg, who engages in daily strength training or cardio for one hour.

Recommended Daily Meal Plan

Total Daily Intake

• Calories: Approximately 1,800–2,400 kcal (depending on activity level)
• Protein: About 100-150 grams
• Fats: 20-35% of total calories, focusing on healthy fats
• Carbohydrates: Balance to meet energy needs, emphasizing complex carbs

Meal Timing and Composition

1. Number of Meals: 3 main meals and 2–3 snacks throughout the day.

2. Pre-Workout Nutrition:

   • Timing: 30 minutes before the workout.
   • Composition: 30 grams of carbohydrates (e.g., banana, oatmeal) and 15-20 grams of protein (e.g., Greek yogurt, a protein shake) to support workout energy and reduce cortisol levels 1.

3. Post-Workout Nutrition:

   • Timing: Within 30-40 minutes after the workout.
   • Composition: 40 grams of protein and a moderate amount of carbohydrates to support muscle recovery and metabolic health 1.

Example Daily Plan

• Breakfast:

  • Omelette with 2 eggs, spinach, and tomatoes + whole grain toast.
  • 1 cup of Greek yogurt with berries.

• Morning Snack:

  • 20 almonds + a piece of fruit (apple or banana).

• Lunch:

  • Grilled chicken salad with mixed greens, avocado, olive oil, and vinegar.
  • 1 serving of quinoa or brown rice.

• Afternoon Snack (Pre-Workout):

  • 1 banana + a protein shake.

• Dinner:

  • Baked salmon or tofu with sweet potatoes and steamed broccoli.

• Evening Snack (if needed):

  • Cottage cheese with sliced peaches or a scoop of protein powder mixed in water.

Key Considerations

• Protein Importance: Stacy Sims emphasizes the need for increased protein intake in peri- and post-menopausal women, suggesting that 40 grams post-exercise is crucial due to anabolic resistance that increases as women age 1.
• Carbohydrate Quality: Focus on complex carbohydrates from fruits, vegetables, and whole grains for energy and gut diversity 1.
• Hydration: Remain well-hydrated, especially around workouts.

These recommendations are based on a combination of nutrition science and specific insights tailored for women, particularly in the context of hormonal changes and exercise 1 2. For personal tailoring, consulting a nutritionist or dietitian is advised.