How to Build an Athlete Mindset Over 40
How to get unstuck from implementing changes in your training, nutrition, and recovery as a woman athlete in her 40s.
How to get unstuck from implementing changes in your training, nutrition, and recovery as a woman athlete in her 40s.
Why you need to make mobility a key feature of your physical training in order to move better, do better, and feel more.
You can still be a strong badass who can lift heavy as you journey through peri-menopause and post-menopause. But, you have to do it in
How to harness the power of nutrition to achieve your strength goals no matter your experience or age.
Hiring my first nutrition coach was one of the best investments I ever made in myself. If you do not see the results you want from your fitness training and nutrition, investing in a coach is the best way to see the results you are looking for.
When it comes to the world of fitness and movement, I have done a lot of stuff. It has taken me years of experience and learning to finally get to a place where I know how to fuel my body for my training, recover properly, and enjoy the expansiveness that lifting has brought to my life. This is why I want to share my story with you so that you can do the same and start experiencing the benefits in (hopefully) less time than I did.
Debunking myths surrounding protein and getting back to the science when it comes to this powerful macronutrient.
How to embrace strength and power as you age by adapting your training and embracing the conjugate method of programming.
How to align your training, mindset, and lifestyle to get closer to your goals.
Learn what women in our 40s and beyond who are athletic need to be aware of to maintain their strength, stamina, endurance, and have fun.
How to change your training routine to support your body as you enter perimenopause, menopause, and beyond.
Brittany Sterling talks about how she benefits from the support of her community to help her overcome her strength plateaus.
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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