ROAR, Revised Edition: Match Your Food and Fitness to Your Unique Female Physiology for Optimum Performance, Great Health, and a Strong Body for Life

Women are not small men. Stop eating and training like one. In ROAR, exercise physiologist and nutrition scientist Stacy T. Sims, PhD, teaches how to adapt nutrition, hydration, and training to work with unique female physiology rather than against it. By understanding your physiology, you can maximize performance on and off the sports field. The book covers building fitness foundations with guidance on body composition, lean muscle gain, and nutrition. Because female physiology changes over time, full chapters address pregnancy and menopause. This revised edition includes new research and updates on women's sports, covering: an action plan for peak performance across menstrual cycle phases; the impact of hormonal contraception on training; protein needs across your lifespan; sleep as a recovery tool and managing circadian disruptions; saunas, cold plunges, and other recovery techniques for female physiology; and biohacking approaches for active women. Whether your activity is Olympic lifting, general fitness, endurance, or field sports, this book provides personal insight and knowledge to support your health and fitness goals.