Hi friends!
Here is your Tri-Tip Tuesday, sharing my current thoughts on food, fitness, & travel. Please forward this to others if you think they may be inspired.
Food: the best protein powder?
People ask me about protein powder all the time. It is easily one of the most commonly asked questions that I get regarding nutrition.
While protein coming from real food is ideal, many people can benefit from using a protein powder supplement. If you have a hard time reaching your protein goals, need a fast option at times, or simply enjoy the taste, protein powder may be a good supplement for you.
I recommend whey isolate proteins coming from a strict protein supplement, not a meal replacement powder.
Strict protein powders are ideal because the calories and contents of the shake are strictly protein. There are fewer calories from filler ingredients and fewer calories from carbs and fats. It's really easy to pair your protein shake with your own preferred carbs and fats, to go along with that meal.
I recommend looking for whey isolates that have roughly 100-125 calories per serving along with 20-25 grams of protein, 1-2 grams of carbs, and 1-2 grams of fats. Keep in mind, you should have at least 30-35 grams of protein per meal, so this means you will need to have 1.5-2 servings of your powder to hit that number.
Whey proteins are superior to plant proteins because they offer a more bioavailable amino acid profile and will help trigger muscle protein synthesis when consumed in the proper dosage (30+ grams per serving).
I like to rotate between the Muscle Feast Grass-Fed Whey Protein Isolate and Nutricost Grass-Fed Whey Protein Isolate. We purchase whichever is cheaper. The prices can fluctuate so keep an eye on prices, and purchase when you see the prices drop.
If you can't consume whey or choose not to consume whey for whatever reason, look for plant based options that are a complete protein blend, and they list the amino acid profile, such as this PlantFusion Complete Vegan Protein Powder.
Fitness: the greatest magic pill
Skeletal muscle is the most powerful, and effective thing out there in terms of quality of life and health freedom. The mental and physical benefits of having healthy skeletal muscle is off the charts.
Sometimes, we get overly focused on the aesthetics of exercise, and we need a reminder of why it's really important.
If the benefits of strength training was available as a pharmaceutical, people would be in line today to get it and it would be a trillion dollar drug.
The good news is, it's available to you right now, to start today. You just need to start.
Mental Benefits of Strength Training:
- Improve anxiety
- Improve self-esteem
- Improve body image
- Improve self confidence
- Improve mood overall
- Improve cognitive function
- Reduce risk of alzheimer's
- Reduce risk of dementia
Physical Benefits of Strength Training:
- Improve metabolic health (lower risk of developing diabetes, improve insulin sensitivity)
- Improve heart health (blood pressure & cholesterol)
- Improve bone density and bone health
- Improve strength
- Improve body composition (more muscle, less fat)
- Improve mobility and flexibility
- Improve posture
- Increase your lifespan
- Improve quality of life
- Decrease risk of falls
- Decrease risk of injuries
- Lower inflammation
- Lower risk of chronic disease
It's never too late to start strength training. You don't need to be a certain age, size, or fitness level to start. Buy a set of affordable bands and start working out in the comfort of your own home now.
Travel: stay safe out there
Thinking of everyone who has been affected by Hurricane Helene, and also those who are bracing for Hurricane Milton.
Whether it is affecting you directly, or your extended family and friends, we are thinking of you and wishing you a safe evacuation plan.
Health and safety is what matters most, everything else is replaceable
Make it a great week!
Christine Irene
NASM-CPT, Senior Fitness Specialist, Precision Nutrition Pn1 + Pn2 Certified, & Full-Time RV Traveler
"Difficulties strengthen the mind, as labor does the body." - SENECA
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