Breakfast before Barre
Nourish to Flourish: Why Women in particular Should Eat Before exercise
If you are a woman reading this and you’ve been skipping breakfast before your morning barre class, it’s time to ditch that habit. While fasting before a workout might seem unproblematic, this approach was designed to benefit men´s biological function, for women fasting before a workout can actually do more harm than good and even cause a reduction in lean muscle! Dr. Stacy Sims, an exercise physiologist and nutrition scientist, is my go to source for science backed information relevant to women. read one to discover why exercising on an empty stomach is problematic for the girlos!
Understanding the Hypothalamus; the body´s control center
The hypothalamus is a small but powerful region of the brain that serves as the body’s control center for essential functions, including hunger, body temperature, sleep, and, crucially, hormone regulation. Women’s hypothalamus is more sensitive to changes in energy availability than men´s due to the presence of kisspeptin neurons. Kisspeptin is a neuropeptide that triggers hormone release, including those responsible for reproductive health.
When women fast or significantly restrict calories the hypothalamus picks up on this energy shortage and takes steps to manage it, triggering several negative outcomes:
suprresses Kisspeptin: this leads to decreased GnRH production, disrupting menstrual cycles and causing hormonal imbalances.
Increased Cortisol Levels: elevated cortisol can break down muscle tissue instead of preserving it. it is linked to increased fat storage especially around the abdomen.
Suppresses the thyriod: This leads to a slowing of the metabolism in order to conserve energy, affecting the maintenance of a healthy weight.
In contrast, men have lower kisspeptin activity, meaning their hypothalamus is less sensitive to energy deficits, which affords them a higher tolerance for fasting and calorie restriction.
get the best out of your body and you barre class
when women fast before training it has been proven to negatively impact Performance and Recovery. without sufficient energy (calories) from food, women may experience fatigue, poor performance during workouts, and slower muscle recovery. what is the solution? fuel your body. Dr.Stacy Sims recommends:
Eat 30-60 minutes before working out to provide the body with readily available energy.
Consume 15 grams of protein for optimal performance. add 30 grams of carbohydrates if you are doing cardio based workout. refuel within 45 minutes of your workout to support recovery.
Avoid prolonged fasting, especially for women with active lifestyles, to maintain hormonal balance and metabolic health.
These are relatively small measurements that can have a significant impact on the effectiveness of your workout. By fueling your body before your barre class, you are not just giving yourself the energy to power through those plies and pulses — you are protecting your hormonal health and maintaining your metabolism.
pre-barre Breakfast ideas:
Wholegrain toast with Tofu / avocado and sunflower seeds / 2 large poached eggs
Tofu scramble / scrambled eggs
Overnight (or in-the-moment) oats with chia seeds and teaspoon of peanut butter
protein smoothie: scoop protein, 1/2 banana, spinach, frozen berries, almond milk
Try one of the above before your barre class to keep your hypothalamus happy and get the best out of your body!!