Frequently Asked Questions (FAQs)
Welcome to The Code’s FAQ section! Here, we break down key topics in fitness, nutrition, and performance—backed by science and designed to help you train smarter. 💪
Menopause & Strength Training
How does strength training help with menopause?
- Strength training combats muscle loss, slows bone density decline, and supports a healthy metabolism.
- It reduces the risk of osteoporosis, joint pain, and weight gain often seen during menopause.
- Lifting weights boosts mood, fights fatigue, and improves mental clarity—helping you feel stronger, longer.
What kind of training should menopausal women focus on?
- Full-body strength training 3-4x per week with compound movements like squats, deadlifts, lunges, and rows.
- Progressive overload is key—gradually increasing weight to maintain muscle and bone strength.
- Mobility and flexibility work (like yoga or dynamic stretching) to keep joints healthy.
How does nutrition play a role?
- Aim for 1.5-2.0g of protein per kg of body weight to maintain muscle.
- Include healthy fats (omega-3s), complex carbs, and calcium-rich foods to support bone health.
- Stay hydrated and limit excessive alcohol and caffeine, as they can worsen symptoms.
Protein & Muscle Growth
How much protein do I actually need?
- Sedentary individuals: ~0.8g per kg of body weight.
- Active individuals: ~1.2-2.0g per kg.
- Strength training athletes: ~1.6-2.2g per kg.
Example: If you weigh 80kg and train regularly, aim for 128-176g of protein daily.
What are the best sources of protein?
- Animal-based: Chicken, beef, fish, eggs, dairy (Greek yogurt, cottage cheese).
- Plant-based: Lentils, chickpeas, quinoa, tofu, nuts, and seeds.
- Supplements: Whey, casein, or plant-based protein powders for convenience.
Should I space out my protein intake?
Yes! Aim for 20-40g of protein per meal to maximize muscle protein synthesis throughout the day.
Cortisol & Stress Management
What is cortisol, and why should I care?
Cortisol is your stress hormone—essential for energy and recovery but harmful when chronically elevated.
Too much cortisol can lead to:
- Increased belly fat & muscle breakdown.
- Poor recovery, fatigue, and cravings for junk food.
- Fluid retention & disrupted sleep.
How can I lower cortisol naturally?
- Lift weights & avoid excessive cardio—too much endurance exercise spikes cortisol.
- Prioritize sleep (7-9 hours), minimize blue light before bed, and reduce caffeine intake.
- Eat a high-protein, nutrient-dense diet to stabilize blood sugar and prevent stress spikes.
- Practice deep breathing, mindfulness, or yoga to lower stress response.
Creatine for Strength & Performance
Should I take creatine?
100% yes. Creatine is one of the most studied and safest supplements—beneficial for:
- Increased strength, endurance, and recovery.
- Enhanced cognitive function and mental clarity.
- Improved lean muscle retention and metabolism.
Does creatine make you bloated?
No. Creatine pulls water into muscles, not under the skin, so you won’t get “puffy”—just stronger and more hydrated.
How should I take creatine?
- 3-5g per day (no cycling needed).
- Take it anytime, though post-workout with carbs may improve uptake.
- Stay hydrated—since creatine pulls water into muscle cells.
Breakfast & Nutrition Timing
Is breakfast really that important?
Yes—what you eat in the morning sets up your energy, focus, and metabolism for the day. Avoid high-sugar, processed cereals and go for:
- Protein-rich options: Eggs, Greek yogurt, protein smoothies, cottage cheese.
- Healthy fats: Avocado, nuts, seeds, and natural nut butters.
- Slow-digesting carbs: Oats, whole grains, sweet potatoes, or fruit.
What’s a quick high-protein breakfast?
- Greek yogurt + berries + protein powder + nuts.
- Scrambled eggs + avocado + sourdough toast.
- Protein shake with almond milk, banana, and peanut butter.
Need More Guidance?
At The Code, we specialize in science-backed training and nutrition. Whether you need a customized training program, expert coaching, or nutritional guidance, we’ve got you covered.
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