Prioritize Protein First

If you follow any wellness influencers on social media, they're talking about protein, and for good reason. While protein deficiency isn't really a thing in the US, most people aren't eating the optimal amount, or at the right times.

Protein consumption has a ton of health benefits, especially with the first meal of the day. I'm not a huge fan of intermittent fasting, and this is a big reason why. Research suggests that consuming protein in the morning can enhance metabolic rate and contribute to greater calorie expenditure throughout the day. Additionally, a study published in the American Journal of Clinical Nutrition found that a high-protein breakfast can significantly reduce post-meal cravings and increase satiety, ultimately leading to decreased overall calorie intake.

In contrast, intermittent fasting may lead to increased hunger and potentially overeating during the eating window, making it less sustainable and effective for some individuals. There is also evidence to show that prolonged fasting periods might actually contribute to DECREASED metabolic rates, potentially hindering weight loss efforts in the long run. Not to mention, it can be really hard to maintain over a longe period of time.

By prioritizing protein in the morning, women especially can support muscle maintenance, manage their appetite, and create a solid foundation for the rest of the day. The other reason I suggest this is that I know the day can go sideways sometimes when taking care of yourself or others. This ensures that even if you aren't able to proactively prioritize protein as much through your day, you've already got a great headstart.

What to shoot for? At least 30 grams of protein. Why? Research baby! Let's look at it a bit more closely.

Are you trying to lose weight? Get stronger? Increase your metabolic health? All of these things require more lean body tissue: muscle. Consuming 30-40 grams of protein in the morning contributes to muscle growth through a process known as muscle protein synthesis (MPS). This approach ensures that your muscles have a steady stream of nutrients, promoting effective recovery and growth. Also - during the night, your body is essentially fasting, and a protein-rich morning meal helps offset the overnight fasting period, where your body is breaking down tissue for energy. Eating a meal with 30-40 grams of protein first thing in the morning stops this process and gets your body moving in the right direction.

Ideally, each meal has around 20-30 grams of protein, and each snack has at least 15 grams. Need even more motivation to keep it going through the day?

1. Enhances Cognitive Function: Protein isn't just about those muscle #gains, but also brain gains! A protein-rich breakfast provides the amino acids necessary for the production of neurotransmitters like dopamine and serotonin, contributing to improved cognitive function and mood

2. Stabilizes Blood Sugar Levels: A balanced breakfast, combining protein (at least 30 grams - remember :) with carbohydrates and healthy fats, can prevent rapid spikes and crashes in blood glucose, promoting sustained energy throughout the morning.

3. Hormonal Balance: Trying to balance those hormones? Proteins are involved in the synthesis and regulation of hormones, such as estrogen and progesterone, which are essential for reproductive health, bone density, and overall well-being

4. Weight Management: Protein helps you feel full longer helping to control appetite and reduce overall calorie intake. Studies suggest that a higher protein intake can aid in weight management by promoting feelings of fullness and supporting fat loss while preserving lean body mass

It takes a bit more planning to start your day this way but once you get in the habit of it, it becomes much easier. Want to take the guess work out of it? My one-on-one coaching and personalized meal plans will give you a plan with exactly what to eat for breakfast, lunch and dinner to hit these goals. Check out my Services or Shop to see what works for you.

Fueling the Distance: 7 Nutrition Tips for Vegan Endurance Athletes

Being an endurance athlete requires a strategic approach to nutrition, even more so if you're a primarily plant-based one. Your body needs the right fuel, hydration, and nutrients to support your training, drive performance, support recovery, and reduce the risk of injury.

Here are my seven essential nutrition tips specifically tailored for vegan endurance athletes, but can be beneficial for anyone trying to log some extra miles.

1. Prioritize Plant-Based Protein: Everyone thinks that bodybuilders have the highest protein needs, but surprise! It's actually endurance athletes. Protein is crucial for muscle repair and growth, and distance running is definitely taxing those muscles. So is the strength training you should be doing to support your distance goals. Make sure to mix it up with a variety of plant-based protein sources such as lentils, beans, quinoa, tofu, tempeh, and edamame. Supplementing with vegan protein powders like pea, hemp, or rice protein can also help meet your daily protein requirements.

2. Carbohydrates for Sustained Energy: Quite possibly the best part of training for any distance race. CARBS! Carbohydrates are the primary fuel source for endurance activities. Opt for complex carbohydrates like whole grains, legumes, fruits, and vegetables. These provide a steady release of energy and essential nutrients to support your long training sessions.

3. Embrace Healthy Fats: While carbohydrates are essential, healthy fats play a crucial role in providing sustained energy and supporting overall health. Make sure every meal has lots like avocados, nuts, hemp & chia seeds, and plant-based oils (such as olive and coconut oil). These fats also aid in the absorption of fat-soluble vitamins.

4. Speaking of Micronutrients: Vegan athletes need to pay attention to certain micronutrients, such as iron, vitamin B12, omega-3 fatty acids, and calcium. Include iron-rich foods like leafy greens, legumes, and fortified cereals. Consider a reliable vitamin B12 supplement, and consume flaxseeds, chia seeds, walnuts, or algae-based omega-3 supplements to ensure adequate omega-3 intake. Calcium-rich foods like fortified plant milk, tofu, and leafy greens should also be included.

5. Hydration is Key: Staying hydrated is vital for performance and recovery. Drinking water regularly throughout the day is great but you need to take it one step further with electrolytes to make up for all that sweat. My favorite brand is Nuun - no added sugar and lots of delicious flavor options. It's been in my water bottle for every race I've trained for.

6. Optimize Recovery Nutrition: Recovery is as important as training itself, you can't put it all out there on the pavement, come home, shower, and eat 2 hours later. After workouts, replenish glycogen stores by combining carbohydrates and protein-rich foods to aid in muscle repair, enhance recovery, and reduce muscle soreness. Think pasta + vegan sausage & veggies, a smoothie with fruit, nut butter & protein powder.

7. Plan and Prepare: Making sure you meet your nutritional needs for training consistently requires a bit of forethought. Batch cook meals, pack nutritious snacks like energy bars, trail mix, or fruit, and carry portable plant-based protein options when on the go.

With careful planning and attention to your body's needs, you can thrive as an endurance athlete while staying true to your plant-based principles. Embrace the power of plant-based nutrition and conquer those long-distance challenges!

Want more in-depth tips on what to eat pre and post-workout or a training-specific meal plan? Let me take the guesswork out of it so you can focus on your miles. Schedule a free consultation here.

Gratitude in Motion: The Transformative Power of Exercise

It's easy to feel gratitude for your family, friends, a safe warm home, your job and so on, but it might feel weird to bring this to your fitness routine. When we combine the practices of gratitude and mindfulness with our exercise routines, we unlock a powerful synergy that nourishes not only our bodies but also our minds and spirits.

In this blog, I'll explore how applying this simple tool may help you feel better, recover faster and see progress more quickly.

1️. Gratitude amplifies joy: Exercise is a gift that allows us to move our bodies, strengthen our muscles, and improve our overall health. By infusing our workouts with gratitude, we shift our focus from what our bodies can't do to what they are capable of achieving. Gratefulness for our physical abilities, the energy to exercise, and the opportunity to care for our bodies amplify the joy we experience during our workouts.

2. Gratitude boosts motivation and resilience: Cultivating gratitude during exercise can enhance our motivation and resilience. By expressing gratitude for the progress we've made, the challenges we've overcome, and the strength we've built, we reinforce our determination to continue our fitness journey even when we don't feel like it or we start to wane in motivation.

Gratitude serves as a powerful reminder of our accomplishments, empowering us to push through obstacles and embrace new challenges with a positive mindset. When I'm struggling to get out the door or to get through a tough run, I try to remind myself that there are so many people who would love the time and ability to be doing what I'm doing, and it radically shifts the rest of the run for me.

3. Gratitude and mindfulness foster self-acceptance: Exercise does not have to be about achieving external goals or meeting societal expectations or looking good to post on Instagram. By infusing gratitude and mindfulness into our workouts, we cultivate a deeper sense of self-acceptance and self-love.

We learn to appreciate our bodies for what they are capable of in the present moment, rather than fixating on perceived imperfections. This shift in perspective allows us to embrace ourselves with compassion and kindness, leading to a more positive body image in all areas of our lives.

The benefits of gratitude and mindfulness extend far beyond the duration of our workouts. As we practice gratitude during exercise, we develop a greater capacity to apply these principles to our daily lives. We become more attuned to moments of joy, more resilient in the face of challenges, and more present in our interactions with others. The skills we cultivate during exercise become tools for living a more mindful and grateful life overall.