# 6. How Much Protein Should Women Consume After Training for Optimal Recovery & Muscle Repair?

- **Channel:** Dr. Stacy Sims Official
- **URL:** https://www.youtube.com/watch?v=My_7zC_iPas
- **Views:** 126,198
- **Upload date:** 2025-05-01
- **Length:** 1m 13s
- **Transcript method:** YouTube captions (yt-dlp android client on Studio)
- **Full transcript:** [transcripts/My_7zC_iPas.txt](../transcripts/My_7zC_iPas.txt)

## Summary

Substituted for ZOE’s “Fix your gut, strengthen your bones” (3Gv6XEuymkM, ~179k views), whose captions could not be fetched (HTTP 429 and player-client failures). This Sims short isolates the post-training protein prescription that recurs across her long-form work: about 35 g of high-quality leucine-oriented protein within forty-five minutes for reproductive-age women, rising to 40–60 g from perimenopause onward because anabolic resistance increases with age. She argues the popular claim that “there is no anabolic window” is based on male data—women’s metabolism returns toward baseline within about sixty minutes versus up to roughly three hours in men—so women have a tighter window to exit catabolism and start repair. Leucine is framed as both a repair trigger and a signal that the body is in a building state. For Everee and Ovitage this is crystal-clear creative for peri/post protein dosing education, while still requiring honesty that collagen peptides alone are incomplete versus whey, meat or dairy for leucine-driven muscle protein synthesis.

## Key claims (with timestamps)

- **[00:00:01]** Reproductive-age women: ~35 g leucine-oriented protein within 45 min post-training.
- **[00:00:20]** Perimenopause onward: 40–60 g for the same reason—anabolic resistance.
- **[00:00:35]** Women’s blood-sugar/metabolic return ~60 min vs men up to ~3 h.
- **[00:00:46]** ‘No recovery window’ literature is largely male-based.

## Exact quotes

- “Women who are perimenopausal onwards are 40 to 60 g because we become more anabolically resistant to food and exercise as we get older.”
- “When we're looking at the data that says there's no window per se for getting food in, it's based on male data.”

## Relevance to Ovitage

Crystal-clear protein-dose creative for Everee/Ovitage education. Ovitage’s elevated BCAA profile can be pitched as helping hit peri/post targets when mixed into food (as in Everee recipes), while still acknowledging collagen peptides alone are incomplete versus whey/meat/dairy for leucine-driven MPS.

## Weak / lightly evidenced medical claims to flag

- Gram targets are rule-of-thumb synthesised guidance; individual needs vary with body size, energy intake and training load.