![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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Today I’m answering listener and reader questions in my first ever edition of Ask Steph on the Fierce Love Friday edition of the podcast.
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Usually on the Friday episode of the podcast, I’m on the mic solo ranting or pondering on whatever’s on my mind. But today, we’re switching things up a little bit. I’ll be answering several of your listener questions in the first ever-episode of Ask Steph. If you have a question that I didn’t answer, feel free to message or email me and let me know!
Nutrition and fitness coach for women, Lord of the Rings nerd, and depending on who you ask, crazy cat lady. My mission is to help you 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.
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