What to Eat Before You Train (Especially If You’re a Woman Over 40)

Chances are you’ve been told that fasted workouts are the way to go. Burn more fat. Lean out quicker. Get better results.

But here’s the truth:

Fasted training can actually work against your progress—especially when your hormones, metabolism, and recovery needs are shifting.

At Nika Athletics, we work with dozens of women 40+ who are training hard and doing all the “right” things… and still not seeing the results they want.

One of the biggest shifts we make?

We help them find a way to eat before they train.

Not a full meal. Not a protein shake with six ingredients and a greens powder. Just a small, strategic dose of carbs and/or protein.

Why Fasted Workouts Might Be Slowing You Down

Fasted training isn’t inherently bad. But if you’re waking up tired, training on an empty stomach, and wondering why you’re not getting stronger (or leaner)… this might be why.

When your body doesn’t have fuel to run on, it turns to your own muscle tissue for energy. That can make recovery harder, metabolism slower, and progress feel like an uphill battle.

For women over 40, this matters a lot. Hormonal shifts mean your body isn’t as forgiving as it used to be. Your cortisol response is higher, and muscle is harder to maintain.

That small window before your workout? It’s one of your best chances to tell your body:

“Hey, we’re not starving. Let’s go train and get stronger.”

What Should You Eat Before You Train?

Here’s the good news: you don’t need to cook a full breakfast or choke down a blender bottle.

Just 100–200 calories of simple carbs + protein can make a big difference.

These are quick, easy, and won’t sit heavy in your stomach.

What Happens When You Start Fueling First?

When our clients at Nika start fueling before training, they often say the same thing:

• “I didn’t feel so drained afterward.”
• “I lifted heavier.”
• “I actually wasn’t starving all afternoon.”

That’s the shift. Not just burning calories, but building a body that lasts.

And yes, it starts with something as small as what you eat 20 minutes before a workout.

Want Help Getting Started?

We put together a short, no-fluff resource called Fuel First: The Pre-Workout Guide for Women. It breaks down exactly what to eat (and why), so you can walk into your next session ready to go.

It’s simple. It’s science-backed. And it’s built for real women with real lives.

We’ll be sharing it later this week—make sure you’re following us on Instagram and Facebook so you don’t miss it! Stay tuned.

And if this post helped or brought up questions—we want to hear from you. You can reach us directly through social media (☝️) or email.

If you’re looking for a more personalized approach, book a free consultation and we’ll talk through where you’re at and what comes next.

We’re here to help you fuel smarter, not harder.