![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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#strengthnutritionunlocked #feedyourstrength #fitover40 #liftingweights #getstronger #womeninsport #strengthtraining #womensstrengthtraining #womenathletes #womenathlete #liftweights #nutritionforlifting #fuelyourstrength #strengthathlete #womenstrength #femaleathlete #femaleathletes #strengthandconditioningtraining #strongwomenrock #liftheavyshit #fitoverforty #fitover40women #crossfitwomen #crossfitmasterswomen #protein](https://www.stephgaudreau.com/wp-content/plugins/instagram-feed/img/placeholder.png)
Paleo Chicken Sweet Potato Frittata is one of my favorite post-workout foods because it’s 1) packed with protein and 2) totally portable.
In fact, it’s totally representative of the tasty post-workout bites in my upcoming cookbook, The Performance Paleo Cookbook! (It comes out in just a little over a month, and it’s still on pre-order for 25% off!)
My pal Jesse from Whitford Foundry came down to the house today to film a video teaser for the cookbook, and I needed to whip something up as my “prep at home, take to the gym” dish. This fit the bill perfectly.
Normally, I like to keep post-workout food pretty low in fat—which slows digestion—but eggs are a great tradeoff for busy folks. The lean chicken bumps up the protein content, and I added sweet potato for a good carb boost.
Paleo Chicken Sweet Potato Frittata is one of my favorite post-workout foods because it's packed with protein and gluten-free. Get the recipe!
Preheat the oven to 350°F.
My weekly big food prep includes roasting half a dozen sweet potatoes. I line a baking sheet with foil, place the washed and unpeeled sweet potatoes on it, and get that into a 400°F oven for about 45 minutes. I cool them, then store them in the fridge. When it’s time to use them, I just peel them! (The peels loosen right up after they cool.)
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.
Build muscle, strength & power AND take all the guesswork out of your workout with this 3x weekly written-for-you dumbbell strength program.
For women lifting weights who want to get stronger, build muscle, have more energy, and perform better. Implement the four keys you need to unlock your next level of strength in this 8-week program.
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33 Responses
Mrs. Paleovirtus still stubbornly refuses to submit to the joys of the sweet potato, but with recipes like this to hand I think I still might have a chance…thanks!
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Awesome! 🙂
omg! I’m hungry now..
I have to check my fridge 🙂
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I think I will try this, but mix my ground chicken with sausage seasonings first. Looks super yummy, thanks for the recipe!
That’s a perfect idea!
Thanks for the frittata recipe, got some turkey breast breast for the holidays, any ideas?
Hi Roy! Yes, I have a slow cooker turkey breast recipe with holiday flavors here: https://www.stephgaudreau.com/2012/10/07/crockpot-turkey-breast/
Maybe that will be a good fit?
Great recipe, thanks for posting! Seems like there are all kinds of combinations with this technique and train of thought. I love that it can be breakfast or lunch/dinner!
Does this freeze well?
I think it would!
Have you tried this with bacon instead of chicken? My gut can’t handle whatever goes into poultry.
Hi Sam…you can definitely use bacon but I wouldn’t do an exact sub…it’d be too much bacon. Maybe 4 slices or so, crisped and chopped up.
Is there a way to make this without a cast iron skillet? I don’t have one, but this looks delicious!!!
Yes, you can. You’d have to cook the veggies and chicken separately. Then, grease a baking dish and pour the veggies / chicken in, then the eggs on top. Cooking time may be different.
Could you replace the eggs with egg whites for the purposes of reducing fat for a PWO meal?
I’m going to try this recipe (in a small cast iron skillet) with 4 oz chicken breasts, a medium sweet potato, and 1/3 of a cup of egg whites.
Macros are 300 cal, 38 g Protein, 34 g Carbs, 3 g fat.
I’ll let you know how it goes!
You sure could use egg whites! Let me know how it turns out!
Ohhhh great question, Matt! I was wondering the same thing. thanks for asking!
This has been a favorite since you published it – a fantastic start to the day, or a yummy mid-day meal OR a light but delicious dinner! I started adding 8 oz of cremini mushrooms, finely diced, a couple months ago and it makes it more moist if I’m not eating it right out of the oven. Thanks for the inspiration and ideas. Love this one!!
🙂
This has easily become my favorite post-workout meal. I make it Sunday night and it’s ready to go when I get home at night. I’ve even got my Mom hooked on it as well so much so she purchased Performance Paleo. It’s her first Paleo cookbook and she’s loving it so far. Made me so happy to see her taking control of what she’s eating 🙂
Hi Heather! Wow that is so cool, and I’m seriously blushing. I hope you both continue to enjoy it and keep loving cooking for yourselves <3
I just came across this recipe…made it last night and love it so much! Now I just have to control my portions LOL! Thank you!!!
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Hi and thank you for sharing this recipe! I am planing my first whole 30 and I was planing to cook up most of my meals this weekend. I foind some cool stuff that you can make in muffin pan, and i liked the idea of that, so I was wondering could I do this baked in the owen in muffin pan? If so do you have any advice on how long and on what temperature? Thank You!
Hi Maggie,
You could do this in a muffin pan. I would do the same temperature but cut the time down.
Thank you, can’t wait to try it out 🙂
I have made this a few times, it is a wonderful recipe! My favorite version is to use your crockpot shredded green chili chicken in place of the ground chicken and it is DELICIOUS!! Thanks for all the great recipes!
You’re welcome Christina! Thanks for coming back to the blog 🙂