Nutrition Tips for Optimal Fitness

Learn valuable nutrition tips to fuel your fitness journey. From macronutrient balance to meal planning, we provide guidance on how to optimize your nutrition for better performance and results.

The Role of Protein

As we age, our body's ability to utilize protein in an efficient matter to build muscle, decreases. Because of this, we need to increase our protein intake. Protein is the building block of muscle tissue, making it a vital component to not only muscle development but also post-workout recovery. Women, just like men, benefit from consuming an adequate amount of protein to support muscle growth and repair. Protein requirements vary depending on age, activity level, and overall health. For women over the age of 35, it's crucial to ensure adequate protein intake to support muscle maintenance. Muscle is crucial for optimizing lean mass, the immune system and for minimizing risk of metabolic diseases like diabetes.

Protein Recommendation for Women Over 35:

- Aim for approximately 30 to 40 grams of high-quality protein per meal. Or, 1 gram of protein per pound of ideal body weight per day. (For example, if your healthy body weight should be 120 pounds, aim to consume 120 grams of protein per day. Here's some quick meal ideas:

Breakfast:

1. Greek Yogurt Parfait: Greek yogurt topped with berries, almonds, and a drizzle of honey. 2 slices of Canadian bacon. (~35gr protein)

2. Scrambled Eggs: Scramble eggs with sausage/beef stick/ bacon, spinach, tomatoes, and feta or cottage cheese. (~40gr protein)

3. Protein Smoothie: Blend protein powder with spinach, banana, milk, and a tablespoon of almond butter. (~35gr protein)

Lunch:

1. Grilled Chicken Salad: Grilled chicken breast over a bed of mixed greens, edamame, brocolli & cheese (~35gr protein)

2. Quinoa Bowl: Quinoa mixed with chicken breast or tuna salad, chickpeas, roasted vegetables, and a tahini dressing. (~30gr protein)

3. Tuna Salad Wrap: A whole-grain wrap filled with tuna salad (canned tuna, Greek yogurt, celery, and spices) and mixed greens. (~25gr protein)

Dinner:

1. Salmon with Asparagus: Baked or grilled salmon fillet served with roasted asparagus and a side of quinoa. (~30gr protein)

2. Lean Beef Stir-Fry: Stir-fry lean beef strips with broccoli, bell peppers, and a teriyaki sauce, served over brown rice. (~30gr protein)

3. Chili: A hearty ground turkey and/or venison chili made with beans, lentils, tomatoes, and spices for. Add an organic sausage-triple yum! (~40gr protein)

It's important to emphasize that individual protein needs can vary. Factors like physical activity level, body composition goals, and underlying health conditions can influence protein requirements. Therefore, consulting with a registered dietitian or healthcare provider is recommended for personalized dietary recommendations based on individual circumstances. They can assess your specific needs and provide guidance on protein intake to best meet your health and fitness goals.

The Role of Fiber

Fiber plays a pivotal role in maintaining not only gut health but also facilitating the intricate communication network between our gut, brain, and body. The importance of fiber lies in its ability to nourish our gut microbiome, the trillions of microorganisms residing in our digestive tract. These beneficial microbes thrive on fiber-rich foods, fermenting them to produce short-chain fatty acids like butyrate, which are crucial for gut health. Beyond that, this gut-brain-body cross-talk is essential for overall well-being. The gut communicates with the brain through the gut-brain axis, influencing mood, cognition, and even behavior. Additionally, this microbial communication system impacts the immune system, metabolism, and can contribute to weight management.

Fiber Recommendations

• Adult Women: 25 or more grams per day

• Adult Men: 38 or more grams per day

Fiber-rich foods:

1. Legumes:

• Lentils (1 cup cooked): 16 grams of fiber

2. Fruits:

• Raspberries (1 cup): 8 grams of fiber

Avocado (1 medium): 9 grams of fiber

3. Vegetables:

• Broccoli (1 cup, chopped): 5 grams of fiber

• Sweet Potatoes (1 medium): 4 grams of fiber

4. Nuts and Seeds:

• Almonds (1/4 cup): 4 grams of fiber

• Chia Seeds (2 tablespoons): 10 grams of fiber

5. Whole Grains:

• Quinoa (1 cup cooked): 5 grams of fiber

• Oats (1/2 cup, dry): 4 grams of fiber

6. Popcorn (air-popped):

• Popcorn (3 cups): 3 grams of fiber

Disclaimer: The information provided on this blog is intended for general guidance and educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or your individual health and fitness needs. We do not endorse or promote any specific products or services mentioned on this blog. Reliance on any information provided herein is solely at your own risk.