Free Menopause Nutrition & Recipe Guide for Active Women

Free Menopause Nutrition & Recipe Guide for Active Women

Free recipe guide with nutrition ideas and recipes for active women navigating menopause and looking to support their training, recovery and everyday health through good nutrition.

Menopause can bring changes to the way you feel, train, recover and manage your everyday life. Nutrition is one part of looking after yourself during this stage, alongside training, recovery, sleep and appropriate medical support.

I've created this free menopause nutrition and recipe guide to provide practical food ideas for active women who want to make nutritious eating part of their lifestyle.

Nutrition During Menopause

What you eat provides the energy and nutrients your body needs for everyday life and physical activity. As an active woman, good nutrition can also help you fuel your training and support recovery.

This guide highlights foods that can form part of a balanced diet during menopause and includes recipes using some of these ingredients.

What's Inside the Free Guide?

The guide includes information about foods to include in your diet, together with recipes that use these ingredients.

It can help you find ideas for:

• Healthy everyday meals using nutritious ingredients
• Fuelling your training as an active woman
• Post-training nutrition and recovery meals
• Adding greater variety to your diet
• Building healthy eating habits that fit around your lifestyle

Menopause, Training and Recovery

If you're continuing to swim, cycle, run, strength train or take part in triathlon during menopause, nutrition is an important part of your overall approach to training.

Rather than looking for a single "menopause diet", focus on building a varied and balanced diet that provides the energy and nutrients you need for your individual lifestyle and training.

Use the recipes in this guide as inspiration and adapt portions and ingredients to suit your own nutritional needs, preferences and training.

Download Your Free Menopause Recipe Guide

Ready for some new ideas?

Download your free menopause nutrition and recipe guide and discover practical food ideas to help you make nutritious eating part of your active lifestyle.

More Free Athlete Recipe Books

Looking for more inspiration? ChiliTri also has free recipe books covering breakfasts, main meals, smoothies, training snacks, pre- and post-workout snacks and soups.

Visit the ChiliTri athlete recipes area for more free recipes and nutrition ideas for training, recovery and everyday eating.

Want More Structure in Your Training?

Nutrition is just one part of supporting your training. If you're looking for a structured approach to your swim, bike, run, triathlon or strength training, I've also created training plans on TrainingPeaks and Final Surge.

Choose your preferred training platform:

👉 Browse my training plans on TrainingPeaks

👉 Browse my training plans on Final Surge

You'll find plans for a range of goals, distances and abilities, including triathlon, running, swimming, cycling, strength and multisport training.

Prefer Personalised Coaching?

If you'd prefer your training to be built around your goals, fitness, available training time and lifestyle, I also offer one-to-one coaching.