Protein and Nutrition
You need approximately 40g of this per meal.
What is Protein?
Ghrelin, the hunger hormone, is increased by lack of _______. It causes cravings, snacking, and increased empty calorie intake.
sleep
Chronic, extreme exercise puts your body under stress it wasn't designed to handle, especially your _ _ _ and _ _ _ _ _. (hint - one has to do with what's on your plate and one has to do with what happens at night!)
True or False: you should macro track forever.
False! Do it until intuitive eating is possible.
The perfect Pre-Workout meal consists of these two nutrients
protein (~15g) and carbs (30g)
Poor sleep increases ________, the stress hormone, which reduces fat burning, breaks down muscles, increases belly fat storage, and decreases recovery.
True or False: menopausal women should eliminate alcohol completely.
False. Recognize that it compromises sleep, increases cortisol and inflammation, lessens recovery and exercise quality, but having an occasional drink - the earlier in the evening the better - can be a fun treat.
True or false: supplements are a great substitute for a lack of sleep, exercise, good nutrition, strength training, and recovery.
A healthy one of these decreases inflammation, reduces fatigue, increases energy, and increases nutrient absorption. A healthy gut _______.
biome
It is improved through ingesting a COLORFUL array of fruits and vegetables on your plate.
What type of amino acid is in whey that is like an "on" switch for building muscle?
What is Leucine? You need around 2730mg per day for 150 lb woman.
This addition to your sleep routine will set the clock for melatonin release at night!
What is morning light?
The number of times per week a menopausal woman should lift heavy, _ to _x per week.
The MOST studied supplement for women with the highest bang for the buck for brain health, heart health, and muscle retention:
What is creatine?
The worst thing you can do for fat loss, sleep, training, recovery, muscle dev, is to s_______ m_________, yet so many women are conditioned to do this!
40g protein and 20-40g of carbs is the perfect ____ workout meal.
This stabilizes glucose, maximizes muscle growth, and improves gut biome, improves recovery.
60-67 is the ideal _______ for sleeping.
temperature
The number of times you should incorporate sprint/interval work. __ to ___ and no more.
This strategy is excellent for reducing belly fat!
Northern women especially need this supplement for help with absorbing calcium, maintaining bone density, and supporting healthy aging.
What is vitamin D?
Eating enough of this will help you sleep better.
What is protein?
Biggest problem with eating volume among menopausal women - a problem that keeps them fat, not lean.
What is undereating.
You should have your last meal ______ hours before bed, and it should include _________ to prevent waking up hungry in the middle of the night.
2 and protein
The training zone that allows for comfortable conversation that should be done 20-60 minutes per day for improved sleep, mood, supports fat metabolism and insulin sensitivity.
What is zone 2?
These are nature's supplements that can help you manage stress better.
What are adaptogens?
True or false: collagen is a complete protein.
False. It's effects are not as strongly verified as creatine and magnesium, but are considered beneficial for hair, nails, and joints.