I’ve been asked by a number of clients,” how do I add more protein to my diet”? This comes up after I’ve talked about staying satiated longer, eating less and still building muscle. And for those of us who can’t do whey products, a lifeline has appeared: PEA PROTEIN.
PROTEIN is the building block for all of our tissues. But how much do you need per day? How much do you eat? The key is to find what works for you ( preferably through food vs supplements) and stick with it. If you’re a plant lover, here are a few good sources to try.
We all need some level of exercise every day just to keep us sane. But we also need sleep to allow our bodies to heal from the physical damage of the day. Simple activities can cause microtrauma to muscles and other tissues that may not be felt but are very real. So it’s during that deep sleep or REM ( rapid eye movement) that the repairs take place.
Many of us don’t sleep well for any number of reasons. They are too numerous to list or address here. But for those of you that are stressed, had too much caffeine or too much sugar, or just can’t “unplug from the day”, here are a few tips using exercise to help you reset.
–Increased intensity ( interval training) or weight lifting will help decrease stress.It also increases endorphins ( the body’s feel-good hormone). Both of which will help you get better sleep.
–Eating a PROTEIN based snack before bed gives your body the building blocks it needs to repair tissue damage, namely amino acids. Try some yogurt ( 12-18 gms, but watch the sugar) or lean meat.Vegans and lactose-intolerant folks can opt for soy yogurt ( 11gm protein) or 1/2 cup of roasted chickpeas ( 20 gms).
–Get more sleep. Plain and simple. Maybe 15-30 min earlier will be enough for you to feel energized in the morning and not dragging all day.
So find what works for you, makes you feel your strongest, and make small changes which will result in big benefits !!
LOVE WHAT YOU EAT
The true food pyramid