Fitness After Menopause

Fuel Your Body and Mind

A guide to performance nutrition for the post-menopausal strength athlete

Menopause changed your body. It didn't end your strength.

Lower estrogen affects your metabolism, bone density, muscle mass, and recovery. The way you ate in your 30s may not work anymore. This guide shows you how to adjust your nutrition so you can keep building strength, protect your bones, and recover well, whether you've competed for years or just picked up your first barbell.

Inside this 21 page guide:

• How menopause affects your metabolism, muscle, and recovery, and why nutrition matters more now
• How to set your protein, carbs, and fats as a post-menopausal lifter
• The key micronutrients for bone health and muscle function: calcium, vitamin D, magnesium, B12, and iron
• Which supplements to consider, including creatine, omega-3s, and magnesium, and when to take them
• What to eat before and after training for energy and recovery
• Two recipes: protein oatmeal with berries, and a gluten-free chicken stir-fry
• Why your thirst cues fade with age, and how to stay hydrated
• How to handle common challenges: bone density, joint health, slower recovery, metabolic changes, body image, and motivation

This guide is for you if:

• You're a post-menopausal woman who lifts, or wants to start
• You feel like your body stopped responding the way it used to
• You want to protect your bones, joints, and muscle as you age
• You're ready to train for strength, not just to shrink

About the author

Coach Landri Peden is an elite international powerlifter and strength and nutrition coach with nearly 20 years of coaching experience. She holds certifications from Precision Nutrition, NASM, and CrossFit, plus a specialization in women's hormone health.

Your strongest years can still be ahead of you.

Instant digital download (PDF). This guide is educational and does not replace advice from your medical provider.