Are you giving your body the RIGHT FUEL diet to Rebuild and create the new you?
You are working out hard and not seeing your results fast enough. Are you giving your body the RIGHT FUEL diet to Rebuild and create the new you?
First of all, PAY ATTENTION to, the foods you are eating. Eat plenty of fruits and vegetables, consume lean protein, eat healthy fats, get your whole grain carbohydrates, drink plenty water.
Are you skimping on nutrition? Not eating enough? Give your body the calories it needs to do the job you want, yep even if you are trying to lose weight. You want to keep the muscle you have and maybe add a 1 or 2 of lean muscles.
Another thing CARBOHYDRATES are your friend. But research over the past 50 years has shown that carbs help your body during long and High Intensity training. Did you know that during your workout, carbs fuel your brain and muscles. There are mathematical equations that can help you determine your needs. Carbs for the AVERAGE workout – If you are in good shape and want to fuel a daily, light-intensity workout, eat about 3 to 5 grams of carbs for every kilogram of weight. For someone who weighs 150 pounds (68 Kilograms) that’s between 200 and 340 grams a day. One quick note, pick HEALTHY carbs like brown rice, quinoa, whole-grain bread you know the drill!
One more thing! PROTEIN!! Yes, you REBUILD WITH PROTEIN!! I know you have heard me say this hundred times or more, Protein is important because it provides the amino acids your body need to build and repair muscle. *** We lose 30 to 50 percent of our MUSCLE MASS between ages 40 and 80 ***
“If you’re trying to lose weight or you exercise regularly, especially if you strength train, you should stick with the higher end of that range to help preserve and add muscle, and increase satiety. Older adults with chronic diseases should get even more protein—0.68 gram per pound, or 102 grams for someone who weighs 150 pounds—according to a position paper published in 2013 by the PROT-AGE Study Group, international health experts who convened to develop protein guidelines for older adults.”
Because of the factors above, research supports increasing the recommended intake of protein for older adults by up to 50 percent. That means people over age 65 should strive for 0.45 to 0.55 gram of protein per pound of body weight daily, or about 68 to 83 grams for a 150-pound person.” (https://www.consumerreports.org/health/yhealthy-eating/how-older-adults-can-meet-their-protein-needs-a8954254493/)
REMEMBER, to spread your protein out over the day, your body can only assimilate 25 to 30 grams at one time. POST WORKOUT RULE you have approximately 15 minutes to replenish your carbs and fluids after your workout.
Need extra Nutritional Help creating a meal plan just for YOU and the foods you love. Contact my Friend and Nutritional Expert ERIKA COOK, RD, PA – Phone Number 904-894-1592 Website - https://erikacookrd.com/
Cindy Treaster
Are you ready to achieve your goals?
For more information contact Cindy Treaster 904-501-5759 Realwomenlift@aol.com or Tracy Robinson, at 757-652-7572 email puravidayogini@gmail.com.
Meet our Trainers at Real Women Lift Personal Fitness Training Studio, which is PRIVATE WOMENS ONLY STUDIO, Cindy Treaster and Tracy Robinson, Certified Personal Fitness Trainer, they will guide and motivate you with their knowledge of Strength, Endurance, Flexibility and Nutrition.
Tracy Robinson
