LET’S DO THIS!
Right nutrition is relevant to everybody, as part of a healthy active lifestyle, not just athletes and celebrities.
It’s important to know which food types and micronutrients are best suited to each person, depending on the physical demands of their activities.
Today, so many women are focused on becoming strong rather than slim.
Learn, how to select the correct foods and supplements, based on your individual needs and avoid injury.
Put in your best performance through a pre-determined dietary and activity plan.
When it comes to sports nutrition, what are the nutritive imbalances that women face?
- Energy intakes usually don’t match the requirement.
- Lower than required fat, protein and micro-nutrient intake, to meet the daily nutrition need.
- More fat-loss oriented diet.
- Ignorance toward carbohydrate consumption.
- Inadequacy of iron, calcium, vitamin B-12, and folate that in turn affects the red blood cell formation.
You see, this is where sports trainers and female athletes themselves need to focus on to ensure optimal performance and good overall health.
What Are the Most Popular Ingredients for Endurance, Recovery, and Performance?
Research continues for advancement in the women sports nutrition with key performers being fat burners and proteins. But, the new research in case of ingredients sheds light on components like iron, antioxidants, beetroot powder, calcium, vitamin D, and creatine.
The supplement industry is hard to navigate, which is a big reason to determine what is safe and effective.
For example “NSF Certified for Sport“ is a simple safety check on the supplements label. Because it costs upwards of six figures for the certification, it’s an easy way to know who is willing to invest in the safety of their users. Taking anything else is an unnecessary risk.
While there are many bad supplements, there are others that are extremely beneficial. Here’s a quick overview of the supplements of dr Abbey Smith-Ryan takes regularly (she stays active every day and makes regularly workouts).
She is considered one of the leaders in sports nutrition and was honored as Nutrition Researcher of the Year by the National Strength and Conditioning Association (NSCA). These are her tips for living a healthier, more nutritious life.
Creatine Monohydrate (5 g daily): I take mine in the afternoon for a mental boost and around my workout.
Probiotic: Take this once daily before bed.
Fish Oil (2,000 mg): Taken daily with food.
Vitamin D (2000 IU): Taken daily with food.
Whey Or Vegan Protein: I take 1 serving almost every day.
Beta-Alanine: When I’m modifying fitness goals or upping my volume, or just feeling like I’m in a rut.
The Magic of 30 Grams (Of Protein)
For most people, meal frequency isn’t a huge deal and not something to stress. But, eating enough protein and spacing it throughout the day can be beneficial for curbing feelings of hunger and maintaining your lean muscle.
Unfortunately, we start to lose muscle at about age 30. That’s why ensuring that you eat enough high-quality protein every day can help keep the muscle that you do have. My secret: focus on 30 grams of protein when you eat. It might sound like a lot, but it’s not as bad as you might think.
In my case, here’s what 30 grams of protein might look like at any meal:
Lunch and Dinner
Everything is based around a high-quality protein: chicken, lean beef, or fish paired with leafy greens or other vegetables.
Greek yogurt, protein bar, or a whey protein shake.
With all of my meal, I keep it simple and feasible. I also bring my meals to work and cook at home in bulk. This saves me time and energy and frees up time to squeeze in work and exercise.
Add Green to Every Meal
Strange but true: only 1 in 10 adults consume enough vegetables and fruits. While I believe in supplements, I’m a bigger believer in trying to knock out the majority of your vitamin and mineral needs through high-quality foods (and, if you need it, you can fill in the gaps through Ladder Superfood Greens).
I strive to add a vegetable to every meal. Personally, my meals are filled with fresh and frozen greens, like spinach, broccoli, asparagus, green beans, Brussels sprouts. Believe it or not, the vitamin content of frozen veggies is nearly identical to fresh—and as a busy mom, frozen options are much more feasible (and cheaper).
Be “Active” Every Day
Whether I’m lifting weights, pushing through high-intensity interval training (HIIT), or chasing my kids to the park, physical activity is my therapy. It’s become so much of a habit that it has to be a part of my day-to-day routine.
Sometimes it’s only a 20-minute workout to get my blood flowing and that’s enough. A few times a week I do intervals (running or biking). The workouts are short but intense: 10 minute total where I push hard for 1-minute and then go easy for 1-minute. This protocol is research-based, efficient, and effective.
Consistency is the key. Because I’ve trained consistently for so many years, I need less of a stimulus to maintain fitness. Do I have goals to be leaner or fitter? Of course, but at this life stage, I’m more intentional in the ‘free’ time that I carve out.
In fact, even in my thirties, I can still sustain 6:30 min/miles and squat, bench, deadlift more than my younger self (and my students). For now, I’ll take it. I personally get my workouts in at the end of the day before I pick up my kids. That way, I don’t waste time washing my hair twice. So I’ll work out, head to pick up, and be a role. I love morning workouts, but my kids are little, so they wake up at random times and it’s hard for me to have a consistent routine.
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