When it comes to fueling your workouts as a woman over 40 following a plant-based diet, it's essential to focus on nutrient timing and choose foods that provide the necessary energy and nutrients to enhance performance and support muscle repair and growth. Here are some guidelines and recipe ideas to help you optimize your pre and post-workout nutrition:

Pre-Workout Nutrition:

Prior to your workout, it's important to consume a balanced meal or snack that provides a combination of carbohydrates, protein, and healthy fats. This will help fuel your muscles and provide sustained energy throughout your workout. Here are a few examples:

• Chia Pudding: Mix 2 tablespoons of chia seeds with 1 cup of almond milk, a teaspoon of maple syrup, and a handful of berries. Let it sit in the fridge overnight for a quick and easy pre-workout snack.
• Quinoa Salad: Combine cooked quinoa with mixed vegetables, chickpeas, and a drizzle of tahini dressing. This protein-packed salad provides a good balance of nutrients to fuel your workout.
• Smoothie: Blend together a combination of fruits, such as bananas and berries, with a scoop of plant-based protein powder, almond milk, and a tablespoon of nut butter for a quick and convenient pre-workout option.

Post-Workout Recovery Meals:

After your workout, your body needs nutrients to replenish glycogen stores, repair muscles, and promote recovery. Here are some post-workout meal ideas:

• Tempeh Stir-Fry: Sauté tempeh with a variety of colorful vegetables and serve it over a bed of brown rice or quinoa. This meal provides a good source of plant-based protein, essential for muscle repair.
• Protein-Packed Salad: Combine leafy greens with roasted chickpeas, avocado, and a variety of vegetables. Top it off with a homemade dressing made from olive oil, lemon juice, and herbs.
• Veggie Wrap: Fill a whole-grain tortilla with hummus, sliced avocado, roasted vegetables, and leafy greens. This wrap is not only delicious but also provides a good balance of carbohydrates, protein, and healthy fats.

Remember, hydration is also crucial for optimal performance and recovery. Make sure to drink plenty of water before, during, and after your workouts.

For more personalized guidance on plant-based nutrition and workout fueling, consider consulting a registered dietitian who specializes in sports nutrition.

References:

1. Campbell, B., Kreider, R. B., Ziegenfuss, T., La Bounty, P., Roberts, M., Burke, D., ... & Antonio, J. (2007). International Society of Sports Nutrition position stand: protein and exercise. Journal of the International Society of Sports Nutrition, 4(1), 8.

2. Thomas, D. T., Erdman, K. A., & Burke, L. M. (2016). Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and athletic performance. Journal of the Academy of Nutrition and Dietetics, 116(3), 501-528.