Are Fasted Workouts Recommended For Perimenopausal Women?

Menopause is a massive life transition in a woman’s life. Hormonal fluctuations during this time can lead to changes in metabolism, energy levels, muscle mass, and overall well-being. Many women believe working out on an empty stomach—often called fasted exercise—can lead to greater fat loss. However, for perimenopausal women, this approach can be counterproductive. Read on to learn why and what to do instead.

Benefits of Pre-Workout Nutrition

1. Hormonal Balance and Blood Sugar Stability—During perimenopause, fluctuating estrogen and progesterone levels can impact blood sugar control. Exercising without eating first can cause a drop in blood sugar, leading to fatigue, dizziness, and poor workout performance.
2. Muscle Preservation—With age, women experience a natural decline in muscle mass due to hormonal shifts. When you work out on an empty stomach, your body may break down muscle for energy rather than using stored carbohydrates or fat.
3. Boosted Workout Performance—Strength and endurance exercises require adequate fuel and without it, your performance may suffer, leading to less effective workouts.
4. Reduced Cortisol Spikes—Cortisol, the stress hormone, tends to be elevated in perimenopausal women. Fasted workouts can increase cortisol levels further, leading to increased stress, poor recovery, and increased abdominal adiposity.

How to Fuel for Your Workout

Below are general guidelines for fueling for your workout based on the type and intensity of your activity. These are not hard and fast rules—experiment with what is best for you.  

High-Intensity Workouts (Cardio, HIIT, Endurance)

Focus on quick-digesting carbs for energy + moderate protein to prevent muscle breakdown*
30–60 min before workout–

• Banana with almond butter
• Greek yogurt with honey and berries
• Rice cake with hummus
• Applesauce with a handful of almonds
• Note: If you experience cramping, nausea or digestive distress, focus on simple carbohydrates only such as crackers, rice cakes, applesauce or fruit snacks. Protein (and fat) are digested more slowly than simple carbohydrates.

Strength Training

Focus: Protein to support muscle recovery plus complex carbs for sustained energy, 30–60 min before workout–

• Hard-boiled egg with whole grain crackers
• Protein smoothie with chia or flax seeds
• Cottage cheese with sliced apple or pear
• A handful of nuts and dried fruit

Additional Nutrition Tips for Perimenopausal Women

Beyond pre-workout nutrition, here are other dietary habits to support your health and fitness during perimenopause:

1. Focus on Adequacy over Restriction
   • As estrogen declines, women are at higher risk for muscle loss and osteoporosis. Adequate nutrition—especially with protein, calcium, and vitamin D—helps maintain muscle mass, bone strength, and metabolism. Restrictive diets can lead to nutrient deficiencies, increasing the risk of fractures and weakness.
2. Prioritize Protein
   • Aim for 20-30 grams of protein per meal to support muscle maintenance and hormone balance.
   • Include lean sources like chicken, fish, eggs, tofu, and legumes.
3. Focus on Healthy Fats
   • Omega-3 fatty acids, found in salmon, flaxseeds, and walnuts, help reduce inflammation and support brain health.
   • Avocados, nuts, and olive oil are excellent sources of heart-healthy fats.
4. Increase Fiber Intake
   • Fiber aids digestion, stabilizes blood sugar, and supports heart health.
   • Include vegetables, fruits, whole grains, and legumes in your diet.
   • Aim for 25 or more grams a day.  
5. Stay Hydrated
   • Hormonal changes can lead to increased water retention and dehydration.
   • Drink plenty of water and include electrolyte-rich beverages when exercising intensely.

Nutrition plays a vital role in maintaining energy, muscle mass, and overall well-being. Avoiding fasted workouts and prioritizing balanced, nutrient-dense meals can significantly enhance performance and recovery. By making mindful food choices and listening to your body’s needs, you can stay strong, energized, and healthy throughout this transitional phase of life.

About the Author: Pamela Malo is an expert at understanding the dynamic relationship people have with food. She is a registered dietitian, certified yoga instructor, and owner of Northstar Nutrition. For over a decade Pamela has worked collecting dietary data for one of the world’s largest public health surveys, and has interviewed nearly 70,000 Americans about what they eat. Pamela combines her love of yoga and nutrition with her fascination of neuroscience, eating psychology and behavior change to provide support for people moving into a more positive, peaceful and loving relationship with food and with life.She  received her Master’s degree in Nutrition from the Johns Hopkins Bloomberg School of Public Health and serves as the Mind-Body Chair for Dietitians in Integrative and Functional Medicine. Learn more at www.pamelamalo.com

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