Strength Training, Part 2
Last time we talked about the importance of strength training and how to start it. Next I want to talk about the importance of eating with strength training. On strength days I try to get extra protein in my diet. A good rule of thumb is to take your weight and multiply by .75 and you will want to consume that amount of protein a day on active strength days. The recommended protein daily is about 46 grams a day for women and 56 grams for men and this would be just a baseline. Most people are not getting enough protein in their diets, therefore are not seeing the results they want in their workouts. (source:Dr.Josh Axe)
I challenge you to find a friend or two and find somewhere to strength train together. You will reap great benefits as you take small steps toward your goal. In everything, start small, and the small steps will turn into big successes as you keep moving.
Ideas to add more protein to meals:
• A good clean protein powder (I love Just Ingredients, Be Well, Truvani, Mark Hyman Super simple grass fed protein)
• A collagen protein powder ( I love Thorne, it has a great berry flavor which helps me get hydrated as well)
• Organic full fat greek yogurt, no added sugar
• Grass-fed beef (Chomp beef sticks are a great snack)
• Nut butters ( make sure there are no added oils or sugars)
ª Good Culture whole milk cottage cheese
• Make your own energy balls with added protein
• Organic pasture raised eggs
• Adding Chia, flax and hemp to smoothies and yogurt bowls
• Wild caught fish ( love Wild Plant cans mixed with Avocado mayo for a quick lunch)
• Lentils and Quinoa ( love Melissa’s and Fillos for a quick option)
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