How to Easily Increase Your Protein Intake

If you’re new to fitness, you’ve probably heard that protein is essential for building muscle, repairing tissues, and supporting recovery. A common recommendation is to consume around 1g of protein per pound of body weight daily. This might sound like a lot, especially if you're not used to thinking about how much protein is in your food. But don’t worry—it’s actually easier than you think. Here’s how you can gradually boost your protein intake without feeling overwhelmed.

1. Start with Protein-Rich Breakfasts

Many people skimp on protein in the morning, but this is an easy time to get ahead of the game. Swap out sugary cereals or toast for higher-protein options like:

• Eggs: One egg contains about 6g of protein. A three-egg scramble with veggies can pack in around 18g!

• Greek Yogurt: It has nearly double the protein of regular yogurt, providing up to 20g per cup. Add some fruit and nuts, and you’ve got a tasty, high-protein start to your day.

• Protein Smoothie: Throw in a scoop of protein powder (usually 20-25g of protein), some almond milk, spinach, and a handful of berries for a nutritious and protein-packed breakfast.

2. Snack Smarter

Instead of reaching for chips or crackers, stock up on protein-packed snacks. This will help you spread your intake throughout the day without feeling like you’re eating a huge meal every time.

• Jerky: Beef or turkey jerky is portable and provides about 10g of protein per ounce.

• Cottage Cheese: A half-cup serving can have up to 14g of protein.

• Hard-Boiled Eggs: Cook up a batch at the start of the week and have them ready to go. Each egg is about 6g of protein.

• Protein Bars: These can be convenient, but check the labels to avoid too much added sugar or weird sugar alcohols. Look for bars with 15-20g of protein.

3. Double Up on Meat and Fish

When you’re having lunch or dinner, simply double your usual portion of meat, chicken, or fish. For example:

• Chicken Breast: A typical 4-ounce serving gives you about 25g of protein. Double it, and you're hitting 50g in one meal.

• Salmon: This delicious fish offers 23g of protein per 4-ounce serving. It’s also rich in omega-3 fatty acids, which benefit your heart and brain health.

• Ground Beef: Lean ground beef is a great protein source, with 20g per 3 ounces. You can easily up your intake by making double-patty burgers or bigger portions of taco filling.

4. Add Protein to Your Veggies

If you’re used to filling half your plate with vegetables, you can still keep that habit but add in a bit more protein:

• Chickpeas, Lentils, or Beans: These pack 8-12g of protein per cup. They also contain fiber, making you feel fuller for longer.

• Quinoa: A complete plant protein, quinoa offers around 8g of protein per cup. It’s a great base for salads or a side dish to complement meats.

• Edamame: One cup of these young soybeans has around 18g of protein. They make a perfect side or snack.

5. Use Protein Supplements

If you find it hard to meet your protein goals with food alone, protein powder is an easy, convenient option:

• Whey Protein: Derived from milk, this is fast-digesting and commonly used post-workout. A typical scoop offers 20-25g of protein.

• Plant-Based Protein: If you’re vegan or lactose-intolerant, plant-based protein powders (like pea or hemp protein) can still give you around 15-20g per scoop.

• Casein Protein: Slower digesting, casein is a good option for before bed, as it will release protein over several hours.

6. Plan Ahead and Batch Cook

If you’re serious about hitting 1g per pound of body weight, planning is your best friend. Cook larger portions of protein-rich foods, like chicken breast, ground turkey, or tofu, and store them in your fridge for easy meals during the week. Having protein readily available means you’re more likely to hit your daily goals without stressing over what to eat.

7. Don’t Forget Dairy

If you are able to consume dairy products they are a great source of protein that’s often overlooked:

• Milk: An 8-ounce glass contains around 8g of protein. Swap your regular drink for milk with meals or in smoothies.

• Cheese: Cheese offers around 6-7g of protein per ounce. Add a slice to sandwiches, burgers, or snacks.

• Cottage Cheese or Greek Yogurt: Both pack a powerful protein punch and are versatile enough to enjoy on their own or mixed into dishes.

Conclusion: Take it Slow, Stay Consistent

You don’t have to hit your protein goal immediately. Gradually increase your intake by incorporating these simple strategies into your daily routine. For example, if your goal is to get to 160g and you are starting at 100g, each week try to add 10g. This can help your GI system adjust smoothly too! Over time, you’ll find it easier to reach that 1g per pound of body weight without overthinking it. Protein is key to building muscle and getting stronger, so the more consistent you are with your intake, the better results you'll see in your fitness journey!

Why You Should Start Your Day with 50 Grams of Protein

When it comes to breakfast, many of us underestimate the power of a high-protein start to the day. Research shows that having a substantial amount of protein—around 50 grams—first thing in the morning can significantly boost your energy, support muscle recovery, and even help with weight management. But why exactly is protein so important, and how can you reach this 50-gram goal? Let’s dive in.

Why is 50 Grams of Protein Important?

1. Promotes Muscle Growth & Recovery: After a night of fasting, your muscles need protein to begin repairing and rebuilding. Whether you’re an athlete or just trying to maintain muscle mass, hitting a higher protein target in the morning ensures your body has what it needs to start the day strong.

2. Keeps You Satiated for Longer: A breakfast rich in protein slows down digestion, keeping you full for hours. This helps reduce unnecessary snacking and overeating later in the day, aiding in weight management.

3. Helps Stabilize Blood Sugar Levels: Protein helps to slow the absorption of carbohydrates, preventing blood sugar spikes and crashes that can lead to sluggishness or sugar cravings.

4. Boosts Metabolism: Eating protein in the morning can kickstart your metabolism, helping your body burn more calories throughout the day, thanks to the thermic effect of food (TEF). Protein has a higher TEF than fats or carbs, meaning your body uses more energy to digest it.

How to Get 50 Grams of Protein at Breakfast

Reaching 50 grams of protein in one meal may sound challenging, but with the right combinations of foods, it’s easily achievable. Here are a few hearty, high-protein breakfast ideas to help you hit that target.

1. Egg and Turkey Sausage Scramble with Cottage Cheese

Combine three large eggs with 2-3 turkey sausages, and serve with half a cup of cottage cheese on the side. This breakfast is filling, savory, and packs a protein punch.

• Protein breakdown:

  • 3 eggs: ~18g

  • 3 turkey sausages: ~21g

  • 1/2 cup cottage cheese: ~14g

  • Total: ~53g

2. Protein Pancakes with Greek Yogurt and Almond Butter

Make protein pancakes using a mix that includes protein powder (or your own blend with oats, egg whites, and protein powder). Top with a generous dollop of Greek yogurt and a tablespoon of almond butter for extra protein and healthy fats.

• Protein breakdown:

  • 2 pancakes (with protein powder): ~25g

  • 1 cup Greek yogurt: ~20g

  • 1 tbsp almond butter: ~7g

  • Total: ~52g

3. Protein Smoothie with Peanut Butter and Protein Powder

For those on the go, a protein smoothie can be a quick and efficient way to hit 50 grams. Blend a scoop of protein powder, a cup of Greek yogurt, 2 tablespoons of peanut butter, and some almond milk or water.

• Protein breakdown:

  • 1 scoop protein powder: ~25g

  • 1 cup Greek yogurt: ~20g

  • 2 tbsp peanut butter: ~8g

  • Total: ~53g

4. Steak and Eggs with Spinach

If you enjoy a savory, hearty breakfast, steak and eggs is a protein-packed classic. Grill a 4 oz steak and pair it with three scrambled eggs, adding a handful of sautéed spinach for extra nutrients.

• Protein breakdown:

  • 4 oz steak: ~25g

  • 3 eggs: ~18g

  • Sautéed spinach: ~2g

  • Total: ~45g (Add a glass of milk or some cottage cheese for an extra 5g+)

5. Tofu Scramble with Lentils and Avocado

For a plant-based option, you can scramble tofu with a mix of lentils and vegetables. This breakfast is full of protein and fiber to keep you energized for hours. Top with avocado for healthy fats.

• Protein breakdown:

  • 1/2 block firm tofu: ~20g

  • 1/2 cup cooked lentils: ~9g

  • 1/2 cup edamame: ~8g

  • 1 tbsp nutritional yeast: ~3g

  • Total: ~50g

Conclusion

Getting 50 grams of protein at breakfast is a powerful way to set yourself up for success, whether your goal is to build muscle, maintain weight, or simply feel energized throughout the day. With the right combination of ingredients like eggs, Greek yogurt, protein powder, and plant-based options like tofu and lentils, hitting that protein target is easier than you think. Plus, it will help keep you full and focused, allowing you to tackle whatever the day throws at you!

What’s the Difference between Training & Working Out?

When it comes to fitness, you’ve probably heard the terms “training” and “working out” thrown around interchangeably. But while they both involve physical activity, they aren’t quite the same thing. Understanding the difference can help you reach your fitness goals more effectively. Let’s dive into what sets training apart from working out!

What Is Working Out?

Working out is any physical activity you do to stay in shape. It’s about moving your body, getting your heart rate up, and feeling good. Whether it’s a jog in the park, a spin class, or lifting some weights at the gym, the main goal of working out is to be active and healthy.

Working out is flexible and can vary depending on how you feel that day. Maybe you decide to do some yoga one day, hit the treadmill the next, or mix things up with a dance class. The focus is more on the immediate benefits—like improving mood and getting a sweat on—rather than on long-term goals.

What Is Training?

Training, on the other hand, is more structured and goal-oriented. When you’re training, you’re working towards a specific objective, like running a marathon, competing in a powerlifting competition, or simply improving your strength or endurance over time.

Training involves a planned schedule with a progression in mind. Each session builds on the last, with a clear path leading to your end goal. It’s about consistency, discipline, and making incremental improvements. You’re not just working out for the sake of it—you’re working out with a purpose. This takes time and patience!

The Key Differences

1. Purpose: The biggest difference is the purpose behind the activity. Working out is generally done for general fitness and well-being, while training is done with a specific goal in mind.

2. Structure: Training is more structured, often involving a program that spans weeks or months. Working out is more spontaneous and flexible.

3. Progression: Training involves progressive overload—gradually increasing the intensity, duration, or complexity of your exercises. Working out might not have this same focus on progression.

4. Commitment: Training usually requires a higher level of commitment, as it’s about working towards something specific. This could look like running 3-4 times per week or lifting 2 times per week. Working out is less demanding in this regard and can be done as your schedule allows.

Which One Is Right for You?

The choice between training and working out depends on your goals. If you enjoy being active but don’t have a specific goal in mind, working out might be the best fit for you. It’s flexible, fun, and can be adjusted based on your mood or energy levels.

If you have a specific goal, like running a race, hitting a new personal best in the gym, or even just improving your overall fitness in a measurable way, training is the way to go. It requires more commitment and planning but can be incredibly rewarding as you see yourself getting closer to your goals.

Final Thoughts

There’s no right or wrong approach—just the one that aligns with what you want to achieve. Whether you’re training for a big event or just looking to stay active, the most important thing is to keep moving and enjoy the journey.

Remember, it’s not just about the destination—it’s about how you get there. So, whether you’re training or working out, make sure you’re doing it in a way that makes you feel good, both physically and mentally.

A Guide to Releasing Trigger Points After Training

Recently, I started a new training program and it has left my body feeling tight and due for some TLC. I figured I might not be the only one in this camp so here are some helpful hints on how to ease the tension. These tight points are known as trigger points. They can cause discomfort and limit range of motion. But don't worry—foam rolling can be your best friend in alleviating these post-training aches. Here’s a simple, step-by-step guide to foam rolling trigger points so you and I can recover faster and train harder.

What Are Trigger Points?

Trigger points are tight spots within muscle tissue that can cause pain in other parts of the body. They’re like tiny muscle cramps that can develop due to stress, overuse, or injury. When you press on a trigger point, you might feel a sharp pain or discomfort, which is a sign that you’ve found the spot that needs attention.

Why Foam Rolling Works

Foam rolling is a form of self-myofascial release, which means you’re using a foam roller to apply pressure to those tight spots in your muscles. This helps to break up the knots, improve blood flow, and reduce muscle stiffness, leading to quicker recovery and reduced muscle pain.

How to Foam Roll Trigger Points: Step-by-Step

1. Warm Up Your Muscles Before you start foam rolling, make sure your muscles are warm. This can be as simple as a 5-10 minute light cardio session, like walking or cycling. Warm muscles are more pliable and less likely to get injured during foam rolling.

2. Identify the Trigger Points Common areas for trigger points include the calves, hamstrings, quads, glutes, and upper back. Use your hands to gently press on your muscles and find any tender spots. These are the areas you’ll want to focus on.

3. Start Rolling Place the foam roller on the floor and position the muscle group you want to target on top of it. Use your body weight to apply pressure as you slowly roll back and forth over the muscle. When you find a trigger point (it’ll likely feel tender or sore), stop rolling and hold the position.

4. Apply Sustained Pressure Once you’ve found a trigger point, stay on it for 20-30 seconds. Breathe deeply and try to relax. The initial discomfort should start to subside as the muscle releases. If the pain is too intense, ease up on the pressure by shifting some of your weight off the roller.

5. Roll in Different Directions After holding the pressure on the trigger point, continue rolling around the area in different directions. This helps to further release the tension and improve circulation.

6. Move on to the Next Spot After you’ve worked out one trigger point, move on to the next. Be thorough, but don’t spend too much time on any one area—5-10 minutes of foam rolling per session is usually enough. Believe it or not you CAN over do it.

Tips for Effective Foam Rolling

• Roll Slowly: The slower you roll, the more effective the release will be. Fast rolling won’t allow the muscle to relax and could cause more discomfort.

• Stay Hydrated: Drinking water helps flush out the toxins released from muscle tissues during foam rolling.

• Be Consistent: Regular foam rolling, especially after intense workouts, can help prevent trigger points from forming in the first place.

• Listen to Your Body: Foam rolling should be uncomfortable but not unbearable. If you experience sharp pain, ease up and consult a healthcare professional if necessary.

Final Thoughts

Foam rolling is an excellent way to manage post-training muscle soreness and keep your body in top shape. By incorporating it into your recovery routine, you’ll be able to alleviate trigger points, improve flexibility, and ensure that you’re ready for your next workout.

Creatine: The All-in-One Supplement for the Body and the Mind

When it comes to supplements that can enhance both your physical and mental performance, creatine stands out as a versatile powerhouse. Often associated with bodybuilders and athletes, creatine is much more than just a muscle-building aid. It has been extensively studied for its benefits on fitness and cognition, making it an excellent addition to your wellness routine! Let’s check out how creatine can support both your body and brain.

1. Boosting Physical Performance

One of the most well-known benefits of creatine is its ability to improve physical performance, especially in activities that require short bursts of energy like weightlifting, sprinting, and high-intensity interval training. Here's how creatine works:

• Enhanced Energy Production: Creatine helps replenish ATP (adenosine triphosphate), the primary energy carrier in your cells. When you exercise, ATP is rapidly depleted, leading to fatigue. By increasing creatine stores in your muscles, you can produce more ATP, allowing for more powerful and prolonged performance.

• Increased Strength and Muscle Mass: Regular creatine supplementation can lead to significant gains in strength and muscle mass. This is particularly beneficial for those looking to improve their overall physique or excel in strength-based sports.

• Faster Recovery: Creatine has been shown to reduce muscle cell damage and inflammation after intense exercise, leading to quicker recovery times. This means you can train harder and more frequently without the usual muscle soreness holding you back.

2. Supporting Cognitive Function

Beyond its physical benefits, creatine has been gaining attention recently for its positive effects on brain health! Here’s how it supports cognition:

• Improved Brain Energy: Just as creatine boosts ATP production in muscles, it does the same for your brain! This increase in energy can enhance cognitive functions such as memory, attention, and reasoning, particularly in situations that require intense mental focus.

• Neuroprotection: Creatine may protect brain cells from damage by reducing oxidative stress and improving cellular health. This has potential implications for preventing or slowing the progression of neurodegenerative diseases like Parkinson’s and Alzheimer’s.

• Mood Enhancement: Some studies suggest that creatine supplementation can have a positive effect on mood, potentially reducing symptoms of depression and anxiety. This is believed to be due to its role in supporting energy production and reducing fatigue, which are often linked to mental well-being.

3. Safe and Convenient

One of the best things about creatine is its safety profile. It’s one of the more researched supplements in the world, with numerous studies showing that it’s safe for long-term use when taken at recommended doses (3-5g per day for the average person). Creatine is also easy to incorporate into your routine, typically in the form of a flavorless powder that can be mixed with water, juice, or a protein shake.

4. Who Should Consider Creatine?

Creatine isn’t just for athletes. It’s especially beneficial for:

• Athletes and Fitness Enthusiasts: To improve strength, power, and recovery.

• Older Adults: To support muscle preservation and cognitive function.

• Students and Professionals: To enhance mental clarity, focus, and memory.

5. Common Misconceptions

1. Creatine is a Steroid: Creatine is not a steroid; it’s a natural compound that boosts energy production in muscles.

2. Creatine Causes Immediate Weight Gain: The weight gain associated with creatine is primarily due to water retention in muscles, not fat gain.

3. Creatine Causes Baldness: There’s no solid evidence linking creatine to hair loss or baldness.

4. Creatine is Only for Bodybuilders: Creatine benefits a wide range of people, not just bodybuilders, including those engaged in endurance sports and cognitive tasks.

5. Creatine is Ineffective for Women: Women can experience the same benefits from creatine as men, including improved strength and cognitive function.

6. Creatine Needs to be Cycled: Creatine doesn’t need to be cycled; it’s safe and effective with continuous use.

Creatine offers a range of benefits for both the body and mind. From boosting physical performance to supporting cognitive function, it’s a powerful tool that can help you reach your fitness and mental health goals. As with any supplement, it’s important to consult with a healthcare professional before starting creatine, especially if you have any underlying health conditions. But for most people, creatine is a safe, effective, and convenient way to enhance overall wellness.

A Guide to Different Types of Protein Powders: Which One is Right for You?

If you've ever browsed the supplement aisle or scrolled through fitness influencers social media page, you've likely encountered a dizzying array of protein powders. Each one claims to be the best, but with so many options, how do you know which one is right for you? Whether you're looking to build muscle, lose weight, or simply supplement your diet, understanding the different types of protein powders can help you make an informed decision.

Let’s break down the most common types of protein powders and their benefits!

1. Whey Protein

Whey protein is arguably the most popular type of protein powder on the market, and for good reason. Made from milk, whey is a complete protein, meaning it contains all nine essential amino acids your body needs. It’s quickly absorbed by the body, making it an excellent post-workout option to help with muscle recovery.

• Best for: Muscle building, post-workout recovery.

• Pros: High-quality, fast absorption, widely available.

• Cons: Not suitable for those with lactose intolerance or dairy allergies.

2. Casein Protein

Casein, like whey, is also made from milk. However, unlike whey, casein is absorbed slowly by the body. This makes it ideal for use before bed, as it provides a steady release of amino acids throughout the night, which can help prevent muscle breakdown.

• Best for: Overnight recovery, maintaining muscle mass.

• Pros: Slow absorption, good for muscle maintenance.

• Cons: Similar to whey, it’s not suitable for those with lactose intolerance.

3. Soy Protein

Soy protein is one of the most common plant-based proteins, offering a complete amino acid profile similar to whey. It’s a great alternative for vegetarians, vegans, and those who are lactose intolerant. Additionally, soy protein contains phytoestrogens, which can have heart health benefits.

• Best for: Vegetarians, vegans, heart health.

• Pros: Plant-based, complete protein, may support heart health.

• Cons: Some people may avoid soy due to concerns about phytoestrogens.

4. Pea Protein

Pea protein is another popular plant-based option, particularly favored by those with food allergies or sensitivities. While it’s not a complete protein, it's rich in essential amino acids like lysine and has a high digestibility rate.

• Best for: Vegans, those with allergies, general supplementation.

• Pros: Hypoallergenic, easily digestible, environmentally friendly.

• Cons: Not a complete protein (can be paired with other plant proteins).

5. Hemp Protein

Hemp protein is made from ground hemp seeds and is an excellent choice for those looking for a more natural, plant-based protein. Although it contains all nine essential amino acids, it’s not as high in protein content per serving as other types. However, it’s rich in omega-3 fatty acids, which support heart health.

• Best for: Plant-based diets, heart health, adding fiber.

• Pros: Rich in omega-3s, high in fiber, easy to digest.

• Cons: Lower protein content, not as widely available.

6. Egg White Protein

Egg white protein is made from, you guessed it, the whites of eggs! It's a complete protein and is fat-free, making it a lean source of protein. It’s also a good option for those who can’t tolerate dairy but aren’t looking for a plant-based alternative.

• Best for: Those avoiding dairy, weight management.

• Pros: Fat-free, complete protein, high bioavailability.

• Cons: Can be more expensive, not suitable for vegans.

How to Choose the Right Protein Powder for You

• Consider Your Dietary Restrictions: If you're lactose intolerant, avoid whey or casein. If you’re vegan, plant-based proteins like soy, pea, or hemp are your best bet. Remember - if you do go the plant based route to make sure you blend the varieties to get all essential amino acids.

• Think About Your Goals: For muscle gain, whey or casein are great. For general health or weight management, soy or pea protein might be more suitable.

• Watch Out for Additives: Some protein powders contain added sugars, artificial flavors, or other fillers. Opt for a product with minimal ingredients to avoid unnecessary additives.

• Ensure Third Party Testing: Look for “Third Party Tested” verification from the protein brand in consideration. Food is not heavily regulated. If no third party testing occurs it can be easy for toxic metals to be present or falsification on protein per serving claims.

Personally, I use whey protein for my recovery needs. When I am training hard for a specific event, I use both whey and casein protein powder. This allows for recovery to occur immediately after my training and muscle repair to occur overnight as well. My go to brand is Transparent Labs!! They have whey, casein, and blended plant based protein powders. They are third party tested and can be considered clean in comparison to other brands in the market. If you want to give their protein a try check out my referral code for 10% off your purchase! It might take a few tries to find what is right for you and that is okay! I’ve used several brands and types until landing on my current one.

Should Women Workout Fasted?

Training fasted, particularly in the morning, has gained popularity as a method to maximize fat loss and enhance metabolic flexibility. It’s important to acknowledge that men and women are built differently. So what may be working for your boyfriend or husband or guy friends might not be exactly what's going to work for you. Here are some reasons why the gals should reconsider training on an empty stomach.

1. Hormonal Balance and Its Impact on Performance

Women's hormonal cycles are more complex than men's, largely due to fluctuations in estrogen and progesterone throughout the menstrual cycle. These hormones influence everything from energy levels to how the body metabolizes carbohydrates and fats.

Training fasted can exacerbate hormonal imbalances, especially in the follicular phase (the first half of the menstrual cycle) when insulin sensitivity is higher. Without sufficient fuel, cortisol levels—a stress hormone—can spike, potentially leading to muscle breakdown, increased fat storage, and a disrupted menstrual cycle. Long-term, this can contribute to hormonal issues like amenorrhea (absence of menstruation) or polycystic ovary syndrome (PCOS).

2. Reduced Performance and Recovery

Women generally have a lower fasting tolerance compared to men due to their higher reliance on carbohydrates for fuel, particularly during high-intensity workouts. Without adequate glycogen stores, which are depleted overnight, women may experience reduced energy, leading to decreased performance and less effective workouts.

Additionally, training in a fasted state can impair recovery. Post-workout nutrition is crucial for muscle repair and growth, and if the body is already in a state of energy deficit, it may struggle to rebuild muscle tissue effectively. Over time, this can result in decreased muscle mass, reduced strength, and a higher risk of injury.

3. Negative Effects on Metabolism

While fasted training is often touted for its fat-burning potential, for women, it might have the opposite effect. When the body is deprived of food, it goes into conservation mode, potentially slowing down the metabolism. This is particularly concerning for women, as they are more prone to metabolic adaptations that can lead to difficulties in losing weight or maintaining a healthy body composition.

Moreover, women are more susceptible to the adverse effects of prolonged calorie deficits, including thyroid dysfunction and decreased leptin levels. Leptin, a hormone that regulates hunger and energy balance, can drop significantly when fasting, leading to increased hunger and cravings later in the day.

4. Mental and Emotional Well-being

Training fasted can also have mental health consequences, particularly for those already dealing with societal pressures regarding body image and diet. Training on an empty stomach can lead to feelings of fatigue, irritability, and anxiety, which can diminish the overall enjoyment of physical activity. Over time, this can result in a negative relationship with exercise and food, potentially leading to disordered eating patterns or exercise addiction.

5. Better Alternatives for Women

Instead of training fasted, women might benefit more from a balanced approach that prioritizes nutrition and well-being. Eating a small meal or snack before a workout can provide the necessary fuel to perform optimally, maintain muscle mass, and support overall hormonal health.

Examples of some pre-workout snacks that are easy to digest before getting to work in the gym include: a banana with almond butter, a smoothie with protein powder and fruit, or a slice of whole-grain toast with avocado. You can even go as simple as adding protein powder and sweetened almond milk into your morning cup of joe. These options offer a mix of carbohydrates, protein, and healthy fats, ensuring that energy levels remain stable throughout the workout.

Conclusion

While fasted training may work for some individuals, it’s not a one-size-fits-all approach, especially for the gals. The potential risks—ranging from hormonal imbalances and decreased performance to metabolic issues and emotional well-being—outweigh the potential benefits. Ladies please consider fueling your bodies before workouts to optimize how you perform, how you feel afterwards and how you feel on a daily basis. Moving fuel to use  can help you reach your goals!

Resources

1.) Aird TP, Davies RW, Carson BP. Effects of fasted vs fed-state exercise on performance and post-exercise metabolism: A systematic review and meta-analysis. Scand J Med Sci Sports [Internet]. 2018 May [cited 2024 Aug 25]; 28 (5): 1476-1493. Available from: https://pubmed.ncbi.nlm.nih.gov/29315892/ doi: 10.1111/sms.13054.

2.) Schoenfeld BJ, Aragon AA, Wilborn CD, Krieger JW, Sonmez GT. Body composition changes associated with fasted versus non-fasted aerobic exercise. J Int Soc Sports Nutr [Internet]. 2014 Nov [cited 2023 Aug 1]; 11(1): 54. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4242477/ doi: 10.1186/s12970-014-0054-7. 

3.) Cowley E, Olenick A, McNulty K, Ross E. “invisible sportswomen”: The sex data gap in sport and exercise science research. Women in Sport and Physical Activity Journal [Internet]. 2021 Sept [cited 2023 Aug 1]; 29 (2): 146–51. Available from: https://journals.humankinetics.com/view/journals/wspaj/29/2/article-p146.xml doi:10.1123/wspaj.2021-0028

4.) Huberman, Andrew, host “Dr. Stacy Sims: Female-Specific Exercise & Nutrition for Health, Performance & Longevity,” Huberman Lab, 25 Aug 2024. https://www.hubermanlab.com/episode/dr-stacy-sims-female-specific-exercise-nutrition-for-health-performance-longevity