Protein Around Workouts
Fuel Your Strength
Steph Gaudreau
4.8 • 1.2K Ratings
🗓️ 7 March 2023
⏱️ 29 minutes
🧾️ Download transcript
Summary
Today we are capping off my series on protein by going into your questions surrounding protein and your training. We're going to dive into what the research says and some of the best practices you can implement when it comes to your protein intake around your training.
If You Want to Improve Your Protein Game, You Should:
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Understand your total daily protein intake
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Work to distribute that protein intake across all of your meals
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Ensure you are getting high-quality protein
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Consider specific timing when it comes to your protein and your training
Putting Knowledge Into Action
Feeling strong is a catalyst for expansion in all areas of your life. In order to feel strong, you need to make sure that you are getting enough high-quality protein, spreading it throughout the day, and understanding how it is working with your training to get you the results you are looking for.
Protein is essential to moving from muscle breakdown to muscle synthesis, so you must have the knowledge, guidance, and practical skills to implement this information into your routine.
It's Up To You
It doesn't matter if you consider yourself a recreational exerciser or an elite athlete; protein is really important for your training, recovery, and overall health and longevity. This is especially true for active women over 40, as we need to create and implement new habits that will support our body's needs as it changes.
Nobody is going to come out of the shadows and start feeding you the right things. But it doesn't have to be scary. You must find a way to set aside time to make the big changes. By starting with just one meal a day and working your way up from there, you can make sure you are getting the high-quality protein that you need, spread out throughout the day and consumed in a way that will support your training and goals.
Are you ready to improve your protein intake in a way that will deliver you undeniable results? Share your thoughts about protein with me in the comments on the episode page.
In This Episode
- Why your protein intake timing around training is the final pillar of the protein puzzle (6:02)
- Understanding the protein window you need for your training (8:59)
- What you need to know about protein intake, especially at breakfast (14:40)
- Everything you need to know about the four pillars of protein intake series (19:07)
- Tips for implementing your protein knowledge and getting better results (21:54)
Quotes
“We can't keep doing the things we were doing when we were in our 20s. We need a different approach. And we have to understand what that approach is based on our changing physiology in our 40s and as we go through life.” (5:04)
“You feel so much better when you have a small snack on board if you are training first thing in the morning.” (12:22)
“You need to stop the process of muscle protein breakdown, and you need to get the process of muscle protein synthesis going! For repair and recovery and building and all of those wonderful things.” (14:31)
“Once we are over 40, time becomes more and more of the essence when we are talking about building muscle and adding strength and quality life and our energy levels; this stuff ramps up in terms of its importance.” (20:59)
“You've got to start with one meal, dial that in first, then go to the other meals in the day. Because if you are just trying to be perfect at everything all at once, it is not going to work.” (25:45)
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Related Episodes
FYS 376: Peri-Menopause, Fasting, and Low Carb in Athletic Women with Dr. Stacy Sims
FYS 395: How to Calculate Your Daily Protein Needs
FYS 396: Should Protein Intake Be Spread Throughout the Day?
Transcript
Click on a timestamp to play from that location
| 0:00.0 | If you're like many of the athletic women in my community, you're always wondering, |
| 0:05.2 | what's the deal with protein around your training? What does the research say? What are the best |
| 0:11.2 | practices? And on this podcast episode, we're going to be diving into this topic so that you'll |
| 0:16.9 | understand a little bit better what to do with protein intake around your training. We're also |
| 0:24.2 | going to summarize this entire series that we've done on protein and give you some practical tips |
| 0:30.1 | that you can walk away with. If you're an athletic 40-something woman who loves lifting weights, |
| 0:39.2 | challenging yourself and doing hard shit, the fuel your strength podcast is for you. You'll learn |
| 0:45.7 | how to eat, train, and recover smarter so you build strength and muscle, have more energy, |
| 0:52.3 | and perform better in and out of the gym. I'm strength nutrition strategist and weightlifting |
| 0:58.2 | coach Steph Goddrow. The fuel your strength podcast dives into evidence-based strategies for nutrition, |
| 1:05.4 | training, and recovery, and why once you're approaching your 40s and beyond, you need to do things |
| 1:11.6 | a little differently than you did in your 20s. We're here to challenge the limiting industry |
| 1:16.7 | narratives about what women can and should do in training and beyond. If that sounds good, |
| 1:23.4 | hit subscribe on your favorite podcast app and let's go. |
| 1:31.9 | Welcome back to the podcast. I'm so very glad that you've joined me today. Thank you so much |
| 1:36.6 | whether you're tuning in from your favorite podcast app or you're here on YouTube |
| 1:41.8 | watching me. Hello. Then make sure you subscribe in both places. It really does help. And while you're |
| 1:49.0 | on YouTube subscribing, hit the bell for more notifications. And that way you can hear more about |
| 1:57.0 | when we have episodes coming out. On this show, we're going to be diving into sort of the last |
| 2:01.8 | installment of this protein series that we've been doing here on the show all about protein |
| 2:07.1 | and a deep dive into a lot of these different priorities related to protein intake for active |
| 2:14.2 | and athletic women, especially if you're over 40. What do you need to know? And so if you haven't |
... |
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