Get stronger in 30 minutes, three times a week. With this flexible lifting program, you’ll build muscle and strength. Workout from home or at the gym.
Not sure which program is your best match?
Get stronger in 30 minutes, three times a week. With this flexible lifting program, you’ll build muscle and strength. Workout from home or at the gym.
With the best-selling The Core 4: Embrace Your Body, Own Your Power, you’ll build strength using the Core 4 pillars. Comes with a 30 day plan.
Take your barbell lifts to the next level and build your strength in the squat, deadlift, and press. This complete 13-week program will get you there.
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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