My mission is to provide evidence-based nutrition and and strength coaching for athletic women over 40 fuel. Let’s help you train, and recover smarter so you build fitness, strength, and muscle.
But it goes beyond that…
It’s about feeling powerful, and how that translates into a more expansive life outside the gym.
Take all the guesswork out of your workout with this written-for-you 16 week dumbbell-based strength program. Designed with progressive overload in mind to help you make smart, steady progress.
High-level coaching program for athletic women over 40 who want to get stronger, build muscle, boost energy, and perform better. Implement evidence-backed strategies to fuel, train, and recover smarter with the support & accountability you need.
Make lasting progress on your goals with personalized, high-touch nutrition coaching. Get custom nutrition and habit change guidance that takes all of you into account so you can build your energy, stamina, and strength.
Athletic women over 40 need to approach nutrition & training differently. In this private podcast, you’ll learn the Fuel Your Strength framework and the biggest pitfalls to avoid so you get results & feel like a badass
Lord of the Rings nerd, cold brew drinker, and depending on who you ask, crazy cat lady.
My mission is to help athletic women over 40 fuel for more, not less: bigger muscles, strength, energy, and possibilities.
We’ll do it with my signature blend of science, strategy…and a little bit of sass.
Fuel smarter so you get stronger & build muscle, boost energy, and perform better in this high-level coaching program. When you’re an athletic woman over 40, you need to change up how you fuel and train. You’ll learn how in Strength Nutrition Unlocked.
Copyright © 2022 Steph Gaudreau
![Key protein tip 👉👉👉
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If you're an athletic women over 40 who's trying to build strength and muscle, you need the right combination of nutrition, training and recovery.
Protein intake is one very important aspect of performance nutrition.
You need enough quality protein daily to supply the essential amino acids (EAA) necessary for muscle protein synthesis (MPS).
[Note: Leucine is one of the 3 branched chain amino acids and it's important for triggering MPS. However / and all the EAA are needed to fully carry out MPS.]
Estrogen has an anabolic (building) effect on muscle.
As you progress over 40 and into peri/post-menopause, the eventual decline in estrogen means it's even more important to supply enough signal (via lifting heavy, HIIT, plyometrics, etc) and raw material (especially via protein) for you to keep you muscle protein synthesis exceeding the rate of muscle protein breakdown.
There's a lot to discuss about protein but take this tip with you today:
👉 Spread your protein intake more evenly throughout the day.
This will help supply a more consistent pool of amino acids AND also helps with satiety / feeling fuller.
PMID: 28642676, 34515969
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