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The longer you’ve been with Team Fitness, the more you’ve heard from us about the necessity of getting enough complete protein to support the hard work you put in at the gym.
(To review: A complete protein contains all 9 essential amino acids [EAAs] that we must ingest because our bodies don’t produce them. The optimal amount of complete protein for most active, athletic women is 120-140 grams per day; for most men it’s 160-180 grams per day. That is, about 2.2 grams per kilogram of body weight.) Getting all that protein usually requires four feedings a day of 30-45 grams per meal. This can be a significant challenge compared to how we’re accustomed to eating. And of course it’s particularly difficult for people on a vegetarian or vegan diet. We always encourage our athletes to get as much of their nutrition as possible from solid, whole, unprocessed foods. But the reality is that many of us depend on protein shakes in addition to solid food and even that is sometimes not enough. So we’ve come up with a formula to help. We’ve already told you about creatine. Two other supplements we recommend are an amino acid complexand beta-alanine, both made by Thorne. (Contact us for more information on Thorne.) The amino complex is a flavored powder containing all nine EAAs plus the conditional aminos that our bodies can make but not always effectively. This supplement has high concentrations of the branched-chain aminos, which are especially good for muscle building. Beta-alanine is a non-essential amino acid that your body uses to produce carnosine, which is stored in muscle cells and buffers lactic acid. The more carnosine available, the longer the muscle is able to contract before fatigue sets in, which then leads to performance gains. The moral: eat as much solid whole food as possible to reach your calorie and protein goals, and supplement with creatine, aminos, and beta-alanine to optimize strength, performance, and body composition!
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Two of the most common complaints we hear around the gym these days have to do with sleep and perimenopause. For women, the two are often inextricable.
Sleep. Suboptimal sleep can present as trouble attaining sleep, waking during the night or too early in the morning, and/or poor sleep quality. (If you have a sleep app, you might’ve thought you were sleeping fine but now the app is telling you otherwise!) Inadequate sleep can have multiple causes: excessive worrying, overtraining, snoring partner or dog, menopause, inability to shut down, declining melatonin levels as we age, and just your random bad night. Sometimes the solution is as simple as going to another bed to avoid the snorer. Otherwise, a good bedtime ritual can be helpful: turning screens off early, meditating or doing breath work, avoiding alcohol and caffeine, not eating too late, having a completely dark bedroom, and so on. Certain substances can offer assistance in going to and staying asleep. Thorne, our supplement provider, has a few products that support relaxation, calm, and sleep. One of these is called Sleep+. It combines melatonin,* chamomile, and the amino acid l-theanine in a disc you dissolve in water or other beverage before bed. Menopause. Another frequently expressed concern is with symptoms associated with menstrual cycles, perimenopause, and menopause. Thorne has a botanical formula that addresses the symptoms by helping balance estrogen and progesterone levels. It also supports skin health and long-term women’s wellness. This one is called Meta-Balance. If you have a Thorne account** with us, you can sign in, review, and order Sleep+ and/or Meta-Balance yourself. If you don’t, check out why we trust Thorne here. Contact Katherine to set up an account and get more information on these and other Thorne supplements and tests. *Consult your medical provider before taking melatonin if you suspect or are under care for thyroid or any autoimmune disease. **Remember, Team Fitness athletes get a discount and free shipping! |
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January 2024
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