High Performance Health The Protein Secret Women 40+ Need to Know: Stop Wasting Money on Excess Protein
Angela talks to Professor Stuart Philips, who challenges the long-standing "Anabolic Window" myth, revealing that muscle sensitivity to protein actually lasts up to 48 hours post-exercise rather than a mere 30-minute window.
The conversation cuts through the noise of modern protein obsession, establishing that while the RDA is a baseline, the true sweet spot for muscle synthesis lies between 1.2g and 1.6g per kilogram of body weight.
WHAT YOU’LL LEARN:
- The protein "sweet spot": While the baseline requirement is 0.8g/kg, optimal benefits for muscle maintenance and growth occur between 1.2g and 1.6g per kilogram.
- The myth of the 30-minute window: The "Anabolic Window" is much larger than previously thought; muscles remain sensitive to protein for up to 48 hours after a workout.
- Dosage limits: For most people, including perimenopausal and postmenopausal women, 30g to 40g of protein per meal is the effective limit for stimulating new muscle growth.
- Carbohydrates are essential: Despite modern "carb-phobia," carbohydrates are the primary drivers of high-intensity performance
TIMESTAMPS
[01:50] The confusion between calculating protein
[03:52] The "Baking the Cake" analogy
[05:54] Debunking the idea that you can only absorb 20g of protein at a time.
[07:18] Addressing Anabolic Resistance and protein needs for women in menopause.
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ABOUT THE HOST
Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, The Health Optimisation Summit, BrainTap, The Women’s Biohacking Conference, Livestrong & Natural Health Magazine.
Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and their family without burning out.
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