How to Increase Your Protein Intake
Wait, what? Increase protein intake? I thought Americans ate too much protein? Well you’re right, kind of. Americans eat too much of everything: fat, protein, and carbohydrate. However, once someone is in a calorie deficit, protein is the one nutrient that’s always under consumed, especially after they start logging in a calorie deficit. In fact, about […]
What are good vegetarian/vegan protein options?
Fast Facts: Read these if you want just the basic recommendation 1) For more information on overall protein requirements, click here. 2) Being a vegan (not consuming/using any animal products) or vegetarian (not eating meat) is NOT a health decision. Adopting either lifestyle is no healthier than consuming meat; this is more of a moral/ethical […]
What are good protein shakes and bars?
Fast Facts: Read these if you just want the basic recommendation. 1) Protein shakes and bars can be great ways to supplement your dietary protein intake, particularly when you are on the go and don’t have time to eat a meal. 2) Not all protein shakes and bars are created equal. Protein type and other […]
How Much Protein do I need? How do I get more?
Fast Facts: Read these if you want just the basic recommendations. 1) The current RDA recommendations for protein intake (about half your body weight in grams per day) were established based on an inactive population. An active population needs about twice those estimates to rebuild broken-down tissue. 2) Actual protein requirements for an individual exercising […]
How to Increase your Protein Intake
Wait, what? Increase protein intake? I thought Americans ate too much protein? Well you’re right, kind of. Americans eat too much of everything: fat, protein, and carbohydrate. However, once someone is in a calorie deficit, protein is the one nutrient that’s always under consumed, especially after they start logging in a calorie deficit. In fact, […]
How to Increase your Protein Intake Part II
In my last blog , I explained the importance of protein and gave some examples of sources. While a list of sources may be helpful, it can be tough to incorporate those foods into your day. Below are examples of a 1200 and 2000 calorie day. If you are between these caloric intakes, you can […]
3 Protein Myths
1. How much protein can I absorb per meal? A lot of people will tell you that you can only absorb ‘X’ amount of protein per meal; this is flat out WRONG! The absorption of protein from a meal is almost never an issue unless a medical condition is present. Your body will absorb all […]
Protein: Fact and Fiction
Protein, protein, protein…we’ve all heard a lot about the importance of protein in our diet. Protein bars, protein shakes, whole diets based around protein – we are inundated on a daily basis with information about how good protein is for us. But how much protein we need, how much is too much, and where we […]
Why Protein Shakes aren’t just for “Muscleheads”
What to eat before, during, and after a workout is one of the most common questions among exercisers. Fortunately, this also happens to be the most widely researched topic in sport and exercise nutrition today. The progression of sports beverages has been quite dramatic over the past 50 years. Once, drinking water during exercise was […]
How Much Protein Do We Really Need And When Do We Need It?
As human beings we are naturally gullible creatures. When it comes to research, we tend to believe what we hear without question. After all, who wants to take the time to dig deeper into a study with our busy lives and hectic work schedules? I, like most of you, find it much easier to trust […]
Exercise for Menopause: A Guide to Staying Strong and Healthy
Remember adolescence? Or if you’re a mom, remember being pregnant? Those were exciting times punctuated by an emotional roller coaster thanks to wildly fluctuating hormone levels. And then when you’re around 40, just when you might hit your stride in your career or really get to enjoy some “me” time, the menace that is your […]
5 Tips to Stay Healthy & Fit in the “Sandwich Generation”
Even the words Sandwich Generation make it sound daunting to stay healthy and fit. It’s as if we’re carrying around a sandwich in our pockets all the time, tempting us with high calorie bread, bacon, and mayo! If only it were that simple. If only we could just throw out the sandwich and leave our […]