When to Eat Carbs to Boost Metabolism and Muscle Growth in Midlife
- Sayuri Barritt RD
- Jul 7
- 3 min read
By Sayuri Barritt RD, 7/7/25
Ladies, if you’re trying to build muscle and shed stubborn fat in midlife, you’re not alone — and chances are, you’ve been warned to ditch carbs. But here’s the truth: carbs aren’t the enemy — it’s when you eat them that matters most.
As estrogen dips during perimenopause and menopause, your body faces a few challenges:
Muscle loss
Slower metabolism
Increased belly fat
Blood sugar swings that mess with your mood and cravings
Cutting carbs might seem like the answer, but it can actually backfire.
Why Carbs Matter: Your muscles need carbs. When you eat carb-rich foods, your body releases insulin—a hormone that helps shuttle that fuel straight to your muscles. This not only powers your workouts but also speeds recovery and builds strength.
But eat too few carbs—or eat them at the wrong times—and your body may start breaking down precious muscle for energy. This slows your metabolism and makes losing fat much harder.
Some people say very low-carb diets can fuel muscles with ketones instead. But honestly, ketones aren’t the most efficient fuel for workouts. Carbs remain your best source of energy to boost performance and build muscle.
Still afraid of carbs? Try this simple approach to make carbs work for you.
The secret weapon is smart carb timing. Eating carbs around your workouts and during your most active times helps fuel muscle growth, rev up your metabolism, and burn fat more efficiently.
Here are the 3 best times to consume carbs to fuel your muscles and activity, helping you manage your weight and lose fat more effectively:
1. Before Your Workout — Power Up & Protect Muscle
Eating a small carb snack 30 minutes before your workout is key to spiking your blood sugar and getting your muscles ready to receive fuel. Consuming carbs 30–60 minutes before strength training gives your muscles the energy to crush your session and helps prevent muscle loss.
Try: A banana, dried fruit, sprouted grain toast with almond butter, or Greek yogurt with berries.
Why it works: This timing helps your body burn carbs for energy instead of breaking down muscle — so you feel stronger and build more lean muscle.
2. After Your Workout — Repair & Refuel Without Fat Gain
Eating a combination of carbs and protein within 30 minutes after your workout taps into the anabolic window — the prime time for your muscles to repair and grow. This carb + protein combo speeds muscle recovery, replenishes energy stores, and supports excess post-exercise oxygen consumption (EPOC), which helps you burn more calories even after your workout.
Try: Protein shake with a banana, turkey & hummus on a rice cake, or cottage cheese with pineapple.
Why it works: Your muscles are especially insulin-sensitive after exercise, so they soak up carbs and protein like a sponge — repairing tissue and preventing fat storage.
3. In the Morning — Reset Your Metabolism & Crush Cravings
Eating fiber-rich carbs with protein in the morning helps replenish muscle glycogen—the storage form of glucose in your muscles—after overnight fasting. Having enough glucose in your muscles is key to preventing muscle breakdown. It also helps activate your thyroid, keeping your metabolism humming. Skipping breakfast can lead to muscle loss and blood sugar imbalances, which trigger low energy, increased cortisol (the stress hormone), and cravings later in the day.
Try: Oats with chia and protein powder, an egg and veggie wrap with fruit, or toast with Greek yogurt and cinnamon.
Why it works: This combo regulates hormones, stabilizes blood sugar, boosts thyroid function, reduces evening cravings, and fuels your brain — all critical for thriving during midlife.
Ready to ditch carb fear and finally build muscle while losing fat? Let’s craft your personalized carb strategy—so you can fuel your workouts, boost metabolism, and feel stronger than ever. Drop me a message now to get started with easy, delicious meals that work for YOUR body. Your transformation begins today!
Comments