Roar: How to Match Your Food and Fitness to Your Unique Female Physiology for Optimum Performance, Great Health, and a Strong, Lean Body for Life
- Downloads：2697
- Type：Epub+TxT+PDF+Mobi
- Create Date：2022-09-30 06:56:29
- Update Date：2025-09-06
- Status：finish
- Author：Stacy T. Sims
- ISBN：1623366860
- Environment：PC/Android/iPhone/iPad/Kindle
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Summary
Women are not small men。 Stop eating and training like one。
Because most nutrition products and training plans are designed for men， it’s no wonder that so many female athletes struggle to reach their full potential。 ROAR is a comprehensive， physiology-based nutrition and training guide specifically designed for active women。 This book teaches you everything you need to know to adapt your nutrition， hydration， and training to your unique physiology so you can work with， rather than against， your female physiology。 Exercise physiologist and nutrition scientist Stacy T。 Sims， PhD， shows you how to be your own biohacker to achieve optimum athletic performance。
Complete with goal-specific meal plans and nutrient-packed recipes to optimize body composition， ROAR contains personalized nutrition advice for all stages of training and recovery。 Customizable meal plans and strengthening exercises come together in a comprehensive plan to build a rock-solid fitness foundation as you build lean muscle where you need it most， strengthen bone， and boost power and endurance。 Because women’s physiology changes over time， entire chapters are devoted to staying strong and active through pregnancy and menopause。 No matter what your sport is—running， cycling， field sports， triathlons—this book will empower you with the nutrition and fitness knowledge you need to be in the healthiest， fittest， strongest shape of your life。
Because most nutrition products and training plans are designed for men， it’s no wonder that so many female athletes struggle to reach their full potential。 ROAR is a comprehensive， physiology-based nutrition and training guide specifically designed for active women。 This book teaches you everything you need to know to adapt your nutrition， hydration， and training to your unique physiology so you can work with， rather than against， your female physiology。 Exercise physiologist and nutrition scientist Stacy T。 Sims， PhD， shows you how to be your own biohacker to achieve optimum athletic performance。
Complete with goal-specific meal plans and nutrient-packed recipes to optimize body composition， ROAR contains personalized nutrition advice for all stages of training and recovery。 Customizable meal plans and strengthening exercises come together in a comprehensive plan to build a rock-solid fitness foundation as you build lean muscle where you need it most， strengthen bone， and boost power and endurance。 Because women’s physiology changes over time， entire chapters are devoted to staying strong and active through pregnancy and menopause。 No matter what your sport is—running， cycling， field sports， triathlons—this book will empower you with the nutrition and fitness knowledge you need to be in the healthiest， fittest， strongest shape of your life。
Reviews
Heather
，
This was a really interesting book。 I listened to it on audiobook and ended up buying the hard copy so I can go back to the information referenced。 I think it is really important to know how to properly train and use our body and cycle to our advantage。 I think there are a lot of insightful and useful tips in here！
Anne Shedrick
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Every female needs to read this！！ No matter what stage of life you’re in！！！
Erin
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I'm doing a lot of reading right now on women's strength training and was hoping this book would be more focused on exercise plans。 Instead much of the book is focused on sports nutrition and in the early part of the book she discusses how to train and eat with respect to your menstrual cycle， pregnancy， and menopause。 Although it is not the book I expected it to be， it is very informative and the only book I have ever read that discusses female hormones in relation to high level athletic traini I'm doing a lot of reading right now on women's strength training and was hoping this book would be more focused on exercise plans。 Instead much of the book is focused on sports nutrition and in the early part of the book she discusses how to train and eat with respect to your menstrual cycle， pregnancy， and menopause。 Although it is not the book I expected it to be， it is very informative and the only book I have ever read that discusses female hormones in relation to high level athletic training。 The target audience is the female amateur or even professional athlete。 Most of the athletes profiled in the book are triathletes， cyclists， and endurance runners。 In addition to general nutrition advice and lots of interesting biology lessons in gut bacteria and hydration， there are also some sample meal plans and recipes。 These were very useful to have because most readers are not nutritionists and aren't really interested in a calculating whether our diets have the correct ratio of fat， protein and carbohydrates （if you do want to calculate that this book will help。）Exercises included in the book are limited to a short section of body weight and kettle bell & medicine ball exercises。 This is a fairly complete and easy to follow strength program despite the relatively few pages devoted to this topic。More advanced topics covered in the book include heat and altitude acclimation， sports-specific-fueling and over-training。This book is best for a female athlete who wants to understand the effects of female hormones on strength and endurance training。 It is also good for understanding nutrition for training， although the advice her can be a little convoluted。 It could be a good book to keep on hand as a reference for recurring questions such as: what supplements did she recommend I take during the premenstrual phase again？ or How to I calculate my protein needs for optimal recovery？Beginner exercisers looking to get in shape or lose weight will likely find this book overwhelming and overly complicated for their goals。 。。。more
Melissa Stebbins
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“Women are not small men。” Lots to think about in terms of smart training， fuelling and recovery to offset the hormonal fluctuations experienced by women。
Ultra Lady
，
This is an amazing book for female athletes。 First off， women aren't small men， and all kinds of things that work for men don't work as well for women。 The book outlines hormones， nutrition， blood markers， the mind， and even pregnancy and menopause。 Highly recommend！ I listened to the audio version and bought the print as a reference because there's so much great material。 This is an amazing book for female athletes。 First off， women aren't small men， and all kinds of things that work for men don't work as well for women。 The book outlines hormones， nutrition， blood markers， the mind， and even pregnancy and menopause。 Highly recommend！ I listened to the audio version and bought the print as a reference because there's so much great material。 。。。more
Ellie Hull
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I came across this book from a period podcast and though not something I’d normally pick， was interested to how how a woman’s strength and training would be different to a man’s。 There’s a lot of useful stuff， and it varies between athlete level and newbie， but mostly it’s athlete level so considering stuff I’d never think about （time zones， high temperature， protein shakes）。 Plus it’s 6 years old now and I’m sure there’s a lot of new science to add， especially for the Biohacking chapter。
Kristin K。 Sampson
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A must read for women and athletes going through perimenopause and menopause！
Rachel Hale
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The science in the introduction was captivating。 I was disappointed that the science in the rest of the book wasn’t as high level; the book can be summed up with one point: she believes in somatotypes。 🤦♀️
Rebecca
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Jam packed with trustworthy， practical information。 Highly recommend！
Angela McVay
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Detailed， technical， and informative。 Some definite take away a。
Maya Senen
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The main idea here is most of the sports training and nutritional guidance is built around men。 The test subjects and historical dominance of high performance athleticism has been very male since forever。 If you’ve never really thought about that before， this book is a great on-ramp。 Stacy will talk you through the menstrual cycle， hormone phases， and other key distinctions in the female physiology， and how to parse those against all the male targeted advice （for instance， ladies， we can’t be in The main idea here is most of the sports training and nutritional guidance is built around men。 The test subjects and historical dominance of high performance athleticism has been very male since forever。 If you’ve never really thought about that before， this book is a great on-ramp。 Stacy will talk you through the menstrual cycle， hormone phases， and other key distinctions in the female physiology， and how to parse those against all the male targeted advice （for instance， ladies， we can’t be intermittent fasting， we just cannot）。 That being said， some of the statistics and explanations in here are a little weak。 Take the main ideas and if you need to go deeper， definitely consult your doctors and coaches/trainers。 。。。more
Whitney
，
DNF。 All of the information I found useful was in the intro - the rest was all verrrrrry technical and kinda made my eyes glaze over。 It's probably a good book for someone else。 DNF。 All of the information I found useful was in the intro - the rest was all verrrrrry technical and kinda made my eyes glaze over。 It's probably a good book for someone else。 。。。more
Emily Elst
，
Kindle version is missing some pagesKindle version is missing some pages， and skips sections （which you can access if you go backwards）， I recommend getting a hard copy so you don't miss anything。 Useful information for active women。 Kindle version is missing some pagesKindle version is missing some pages， and skips sections （which you can access if you go backwards）， I recommend getting a hard copy so you don't miss anything。 Useful information for active women。 。。。more
Kristen Iworsky
，
There is so much Information in this book。 While I won’t be toting a turkey panini with me to fuel a marathon， I do want to try some of the other tips。Audiobook version。
Terry Gray
，
Ugh
Ann
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Women are not small men！ Finally a book for women to do sports and work around their menstrual cycle。 It all makes so much sense to me。 Very grateful for this book。
Suzanne
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I’m not sure why I read health books。 Inspiration？ Knowledge？ Curious？ Regardless， I have mixed feelings on this one。 What initially seemed like a good premise: “Women are not small men so their bodies have different needs。” Yes！ However， it quickly turned confusing and contradictory， which was disappointing。 So I will carry on… treats in moderation and exercising along the way。 :）
Adelaide
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I loved this book， it was super eye-opening for my wellness and activity with everything from headaches， GI issues， performance， strength training， improvement in athletic performance， etc。 I listened to the audio book and will likely buy a copy for reference （hydration， recovery， and GI issues during performance specifically）。One star off because of the brain chapter; a bit antiquated。 The body type section which everyone seems to be up in arms about didn't really seem that significant to the b I loved this book， it was super eye-opening for my wellness and activity with everything from headaches， GI issues， performance， strength training， improvement in athletic performance， etc。 I listened to the audio book and will likely buy a copy for reference （hydration， recovery， and GI issues during performance specifically）。One star off because of the brain chapter; a bit antiquated。 The body type section which everyone seems to be up in arms about didn't really seem that significant to the book as a whole， I wonder if publishers force authors like this to include that so reach the weight loss audience。 Seemed like an after thought。 I'm surprised by all the negative reviews， a lot of them seemed to fixate of trivialities from the first few chapters， and the rest seem to be complaints about how this book doesn't tell you how to get skinny。 My favourite chapter was the one regarding preparation for altitude and heat shifts， I'm susceptible to both， and this was the most in-depth research I've read on the topic， I'm stoked to have this as a reference for improved training。 。。。more
Laura
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I found this to be incredibly insightful and interesting。 It's written in a way that is digestible and isn't "too sciencey。" I will definitely implement a lot of the science and techniques that Dr。 Sims presents in this book。Based on my experience working with athletes， I don't agree 100% with everything she presents， but so much of this book was really valuable to me and has already caused me to pay closer attention to specific details of athletes' training and preparation for racing （especiall I found this to be incredibly insightful and interesting。 It's written in a way that is digestible and isn't "too sciencey。" I will definitely implement a lot of the science and techniques that Dr。 Sims presents in this book。Based on my experience working with athletes， I don't agree 100% with everything she presents， but so much of this book was really valuable to me and has already caused me to pay closer attention to specific details of athletes' training and preparation for racing （especially post-menopausal females）。I definitely recommend this for any female athlete。 Or really， any athlete， as understanding the very real differences between males and females is very useful。 。。。more
Courtney Rouse
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Some very helpful info （and anecdotal evidence that she’s helped people） and some exaggerated claims/manipulation of statistics mixed with cheesy writing。
Judy
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Great， well-researched advice even if it may be contrary to many people's understanding。 Great， well-researched advice even if it may be contrary to many people's understanding。 。。。more
Janine Toomey
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I listened to this book， mostly with an ear toward food and fitness for my optimal health and training。 There is specific training counsel for elite female athletes。 The big takeaway for me is that women should not train as though they are little men！ Actually， as silly as it sounds， it is really good information inasmuch as women have very different hormonal functions and should act accordingly。 At my life stage， much of the information was just interesting， but not helpful to my specific need。 I listened to this book， mostly with an ear toward food and fitness for my optimal health and training。 There is specific training counsel for elite female athletes。 The big takeaway for me is that women should not train as though they are little men！ Actually， as silly as it sounds， it is really good information inasmuch as women have very different hormonal functions and should act accordingly。 At my life stage， much of the information was just interesting， but not helpful to my specific need。 Glad to be done with the book。 I was not really keen on the narrator and ready to move on to something more fun。 。。。more
Helanna Penner
，
This information is priceless！！ There is so little information written specifically for women， and allowing that our bodies are different from men。 It's good to have data about our cycles and how they effect our training and daily life！ This information is priceless！！ There is so little information written specifically for women， and allowing that our bodies are different from men。 It's good to have data about our cycles and how they effect our training and daily life！ 。。。more
Nita
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This was interesting。 While I am not by any means an elite athlete， I got some ideas for working on me。
Trina
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Probably 4 stars for actual athlete readers， but I'm more frequent hiker/walker than athlete！ I like that she has research to back her recommendations and that it makes a strong case for women athletes being successful long beyond 40！ I am looking forward to reading her next book which comes out within the month。 Probably 4 stars for actual athlete readers， but I'm more frequent hiker/walker than athlete！ I like that she has research to back her recommendations and that it makes a strong case for women athletes being successful long beyond 40！ I am looking forward to reading her next book which comes out within the month。 。。。more
Tina Humphrey Boogren
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4。5: ‘Women are not small men。’ 💥
Katie Flikkema
，
You’re not a small man。 Stop eating and training like one。 That’s Dr。 Stacy Sims’ mantra throughout the book。 This book has an excellent in-depth look at the physiological differences and their effects on performance and health。 I recommend this book to all sporting and active women。 I’ve learned a lot from this book from training during my cycle and eating for working out in the different phases of my cycle。 There’s good chapters for pregnancy and post menopause as well。 The only downside for m You’re not a small man。 Stop eating and training like one。 That’s Dr。 Stacy Sims’ mantra throughout the book。 This book has an excellent in-depth look at the physiological differences and their effects on performance and health。 I recommend this book to all sporting and active women。 I’ve learned a lot from this book from training during my cycle and eating for working out in the different phases of my cycle。 There’s good chapters for pregnancy and post menopause as well。 The only downside for me personally was that it is very much aimed at those involved in endurance sports。 This is probably because Dr。 Sims come from a triathlon background。 I would’ve like to have a bit more on strength training。 Overall I highly recommend。 。。。more
Naomi
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Unbelievably helpful。 Truly written for athletes。 So appreciative of this book。
Sarah Wall
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A must read for any women looking to improve their performance/health。 I wish every young girl going into sports would read this book。 Women need to EAT to perform！
Reg
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