The important role of nutrition in women's strength training with Fi Brady

When it comes to building strength, what happens in the gym is only part of the story. What we eat, how we recover, and the way we support our bodies between sessions is just as important, yet it’s often the piece most women feel unsure about.

To explore the role of nutrition in a woman’s strength training journey, we spoke with Fi Brady, Certified Nutritionist and Strength Coach, about what really matters when it comes to fuelling your body. With over 15 years of experience, Fi brings a practical, no-fuss approach that cuts through the noise and helps women feel confident in how they nourish and train.

In this conversation, she shares her evidence-based insights on protein, recovery, and the simple habits that help women build strength, consistency, and energy for life.

Let’s start with the basics, should women adjust their training and nutrition around their cycle?

It's a hot topic right now, and while cycle syncing can be helpful for some women, it’s not something that needs to be over-complicated. For most women, the key is being consistent, training regularly, eating enough (especially protein), and sleeping well.

That said, if you notice dips in energy, mood, or performance at certain points in your cycle, it’s fine to tweak your training volume or adjust food choices, but you don’t need a different routine every week. Learn your body’s patterns, adjust if needed, but don’t let it become another layer of pressure.

Protein is a big focus in your approach. Why is it so important for women?

Protein is non-negotiable if you want to build muscle, recover well, stay full between meals, and feel energised, not just running on coffee and willpower. For women, especially over 35 or 40, it also plays a big role in supporting bone density, hormonal health, and healthy ageing.

A good general target is 1.6–2.2g of protein per kilo of body weight per day, which usually means aiming for 25–30g of protein at each main meal. Most women aren’t hitting that, especially at breakfast, and once they do, the difference in energy, strength, and satiety is noticeable.

What does a solid high-protein breakfast actually look like?

A balanced breakfast includes protein, fibre, and some carbs for energy, not just toast or fruit with a coffee.

A few easy examples:

• 2 eggs + 150mL egg whites + sautéed veg or baby spinach + a slice of wholegrain toast

• Greek yoghurt + protein powder + berries + oats + chia seeds

• Chobani Fit yoghurt + banana + 30g mixed nuts or seeds

• Overnight oats with protein powder, berries, and chia

The goal is to hit 25–30g of protein early in the day, which sets you up with better energy, focus, and fewer cravings later on.

For women who are busy or on the go, what are some simple ways to get more protein without tracking everything?

Build meals around protein first, then add fibre and colour from veg, grains, and healthy fats.

• Add protein to breakfast, even just a scoop of protein powder in oats or yoghurt makes a big difference.

• Prep a protein source in bulk such as boiled eggs, cooked chicken, tofu, tuna, Greek yoghurt.

• Keep high-protein snacks on hand like Chobani Fit, protein bars (watch for sugar alcohols, True Protein bars are my fav), roasted chickpeas, edamame.

Small shifts like these make it easier to hit your targets without tracking everything or overthinking it.

What about supplements, are there a few you think most women would benefit from?

Always food first, but common evidence-backed supplements I use with clients include:

• Protein powder: a practical way to hit targets, especially for busy days or lower-appetite mornings

• Creatine monohydrate: supports strength, muscle mass, energy, and cognitive function

• Vitamin D: often low, especially in winter. Important for bone health, immunity, and mood

• Magnesium: helps with sleep, stress, muscle recovery, and cramps

• Omega 3 fish oils: useful if you're not eating oily fish regularly; supports heart, joint, and brain health

If you’re unsure what you need, get tested or work with a qualified professional; don’t guess.

How should women fuel before and after training to get the most from their sessions?

Before training:

Quick carbs + a little protein (e.g. banana + yoghurt, rice cake + boiled egg).

If you're training early or don’t have much time, just a small hit of carbs is better than nothing - think a piece of fruit or half a slice of toast with jam or honey.

After training:

A proper meal with 25–30g of protein + carbs (e.g. chicken + rice, eggs + toast, or a smoothie with protein powder + oats/fruit).

You don’t need anything fancy, just some balance and timing to support energy, recovery, and performance.

What’s one myth about women and strength training nutrition you wish would disappear?

That lifting weights or eating more protein will make you bulky. Building muscle takes time and consistent effort, and it’s the key to better strength, energy, metabolism, and confidence. Strong is not bulky. Strong is powerful, and every woman deserves to feel that.

There’s so much conflicting nutrition information online, how can women cut through the noise?

Unfollow the noise. Go back to basics!

1. Eat enough

2. Prioritise protein

3. Don’t skip meals

4. Add colour and fibre (~30g/ day)

5. Be consistent

You don’t need to be perfect. You need what's doable and repeatable.

And finally, for women who feel intimidated by the gym, where should they start?

Start with the basics. You don’t need a fancy program. Learn a few key movements and build confidence with those. If possible, work with a coach or start with a friend. The gym can feel overwhelming at first, but you belong there as much as anyone else.

Strength training is one of the most empowering things a woman can do. It builds confidence in and out of the gym, and it’s absolutely worth pushing past that initial discomfort.

About Fi Brady

Fi is a certified nutritionist and strength coach with over 15 years of experience in the industry. She works with women who are ready to take their training, nutrition, and long-term health seriously. Her approach is direct, evidence-based, and free from fads or generic plans. Fi helps women build muscle, improve energy, support hormone health, and feel in control of their bodies, without the overwhelm.

Based in Sydney, Fi works with clients both in person and online through her Empowered Strength Program and 1:1 nutrition consults. For women seeking straight-up, practical support that works, Fi offers individualised coaching designed to create real, sustainable results.

Online or in person:www.fibradymethod.com

Instagram: @fibradymethod