To optimize metabolic vitality and sleep quality, active women should consume sufficient calories during the day, fuel before physical exertion, and break their overnight fast early in the morning (morning breakfast) rather than delaying it until noon.

noli's read

Stacy Sims' recommendation to prioritize early energy intake is supported by an increasingly documented foundation in chrononutrition. A large observational study published in the International Journal of Behavioral Nutrition and Physical Activity shows that a first morning meal is correlated with better weight management and a more stable metabolism. Similarly, a meta-analysis published in BMJ Medicine confirms that eating early in the day supports energy balance much better than fasting until lunch. Regarding rest, science shows that consuming enough calories during the active phase helps regulate our internal rhythms, which promotes more peaceful sleep onset. Nevertheless, a crossover trial published in Science Translational Medicine nuances these effects by noting that while meal timing influences the internal clock, total nutritional intake remains the primary lever for action. Encouraging active women to eat well during the day rather than training in a fasted state is therefore a particularly relevant wellness strategy.

the sources

1. 1Hackett D, Hagstrom AD 2017
2. 2Vieira AF, Costa RR, Macedo RCO, Coconcelli L, Kruel LFM 2016
3. 3Sievert K et al. 2019