Beyond the Burn: Supporting Women’s Bodies Before, During & After Exercise

Let’s be honest, most workout advice was made with men in mind. However, there is a shift, and we’re so happy see it. Women’s bodies operate so differently. We move through monthly hormone shifts, we metabolise energy in unique ways, and we burn out faster when recovery isn’t prioritised. 

This blog isn’t about gym formulas or telling you to “go harder.” It’s about what women actually need - nourishment, energy, hormone support and a practical approach to movement.

So if you’ve ever thought, “what’s the best pre-workout for women?”, “should I be taking creatine for my hormones?”, or “how can I speed up workout recovery?”, then this one is for you.

We’re breaking it all down, what to take before your workout and after, why it’s important, and how to support your body from the inside out, not just push through. Because it’s not just about the workout itself, it’s all about the right nutrition, supplements, and recovery, based on your individual needs.

Fuel Your Body with the Best Natural Pre Workout Foods for Women

If you’ve ever strolled into a workout on nothing but caffeine and willpower, you’re not alone. And for some men and women, this works well, so no judgement. Do what works best for you.

However, for many women, especially those juggling work, life, stress, and fluctuating hormones, fasted training or under fuelling may not be doing you any favours.

When your body’s already running on low reserves, skipping food before or after exercise can:

• Spike cortisol (hello, inflammation and belly fat!).

• Disrupt hormone balance and menstruation.

• Lead to muscle breakdown, rather than repair. 

• Leave you feeling exhausted, bloated and anxious. 

This is why the right nutrition (and specific supplements) really matter. It’s not just a case of calories in vs. calories out, it’s about supporting your physiology so your workouts build you up, instead of tiring you out. And if healthy weight loss or fat loss is one of your goals, fuelling well is just as important as the workout itself.

So, this is what fuelling properly may look like:

• Before a workout: a small mix of complex carbs (like oats, banana or sourdough) with protein or healthy fat to steady blood sugar.

• After a workout: protein to repair, plus carbs to refill glycogen stores and reduce fatigue, ideally within 60 mins of training. 

• Throughout the day: plenty of mineralised water, balanced meals, and nutrient dense snacks that keep your blood sugar steady.

And if you’re training regularly and still feeling the dips, then supplementing alongside wholesome nutrition could be great for you.

We know it’s hard to know which are the best vitamins for women who work out, as the nutrition and supplement world is noisy nowadays. But we’re here to help with that.

Post Workout Support: What to Take for Faster Muscle Recovery

There’s no one size fits all when it comes to supplements, as we’re all beautifully unique. But there are certain nutrients that can make a big difference to how you feel, perform, and recover.

Whether you’re curious about the best natural pre-workout for women that boosts energy without the crash, or you want to know how to support hormones when exercising, here’s where to start.

We’ve created a simple guide below with some of the best, science-backed supplements for pre-workout, post-workout, and daily support for women who train regularly (or just women in general).

Of course, you won’t need all of these, and some you may wish to cycle or rotate. For instance:

• If you’re heading to train and feeling a bit anxious, overwhelmed, or hormonally out of balance - go for ashwagandha.

• If you’re feeling fatigued, flat, foggy, and in need of endurance support - go for cordyceps.
  

And you can literally switch from one to the other depending on how you feel that day.

Syncing Supplements With Your Cycle to Boost Results

If you’ve ever noticed that some days you’re ready to tackle your workouts head on, and other days you just want to crawl back into bed, that’s not a lack of motivation, it could simply be your hormones doing their thing.

Women’s energy, strength, focus, and even blood sugar tolerance shift across the menstrual cycle. So it makes sense that the way we train, and the way we recover, can shift a little too.

It doesn’t mean you need to throw in the towel at certain times of the month. It just means tuning in, being kinder to your body, and understanding what kind of fuel it needs, which exercises might feel better, and how to get the most from your movement.

Here’s a quick breakdown you can use as a guide. (We’ve written a more in depth blog on cycle syncing and the nutrition behind it if you’d like to read more.

Of course, you don’t need to follow this rigidly, but it gives you an idea of what suits the female body during different phases of the cycle. Isn’t it fascinating, how much can change in our bodies, in just one month?

We know from experience that even small changes can make a big difference. For example, just adding a little more magnesium to your luteal phase can have a huge impact on how you feel and how well you recover.

It’s Not About Doing More, It’s About Supporting More

Our bodies are already doing so much, from carrying us through the day, responding to stress, shifting with hormones. We don’t want to add more pressure. Instead, we want to take the load off and help you get more from your everyday life, and your training.

Many of us use exercise as stress relief, and that’s amazing. But we want to make sure it’s rewarding us back, too.

So, this blog is really about choosing small, supportive shifts, from nourishing meals to pre-workout fuel, targeted supplements, and the rest your body asks for, so movement energises you, not exhaust you.

If you’d like an easy place to start, our Pre-Workout Bundle (Lion’s Mane + Cordyceps) and Post-Workout Bundle (Ashwagandha + Curcumin) are a great place to start. And if you want more personalised support, we offer 1:1 sessions with our founder, Kate, who can guide you through your goals, and is the perfect example of someone who fuels her body purposefully and feels the benefits of training for both body and mind.