Nutrition For Women’s Fitness – Take the tools and responsibility so you can gain the confidence to know what and how to eat for your health goals as a woman (without going to extremes!)
I talk to so many women who feel uncomfortable, discouraged and overwhelmed about their health. They say, “I just don’t know what or how to eat – there’s so much information out there. What’s really right?!
Nutrition For Women’s Fitness
Oh I understand. The common mistakes of following a bodybuilding diet or going to extremes like Keto may “work” in the short term, but soon you’ll be stuck.
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I designed this online “mini program” to resume learning, feedback, and support so you can finally move forward with your health outcomes.
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Just imagine how you could look … and feel … walking to the next football games, dinners out, holiday parties and trips … We consulted with our team of nutritionists and licensed dietitians to t provide you with informed recommendations for foods, health aids and nutritional products to guide you safely and successfully towards making the best dietary and nutritional choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.
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Getting adequate nutrition and getting the right exercise for your body is important at all ages and stages of life, but it becomes more and more critical as you get older. Eating the right nutrients and incorporating a strong balance of strength and cardio into your routine, for example, is essential as your body undergoes changes. We’re here to make staying healthy in your 40s and beyond hassle-free with the best exercise and nutrition tips for women, straight from the experts, Amy Goodson, MS, RD, CSSD, LD , a registered dietitian and certified sports nutritionist. who is part of our Board of Medical Experts and Tyler Read, founder of PTPioneer.com, a personal trainer who has been involved in the world of health and fitness for the past 15 years.
Keep reading to learn what Goodson and Read have to say about the best exercise and nutrition tips for women in their 40s. And when you’re done, don’t miss these 5 things women in their 40s should do for better hormonal health.
Nourishing the body with sufficient protein is necessary to maintain bone mineral density, muscle mass and vitality. Aim to consume 25 to 30 grams of high-quality protein at all of your meals, in addition to including protein in your snacks, Goodson explains.
“Protein slows down digestion, which means it fills you up faster and keeps you full longer after eating,” she points out. “This can help with portion control and blood sugar management. Research suggests that women who consume 25 to 30 grams of protein in the morning are satisfied with less food later in the day.”
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“Calcium and vitamin D work together to maintain bone mineral density as we age, helping to reduce the risk of osteopenia and osteoporosis,” says Goodson. Dairy products like yogurt, cheese, and milk are the absolute best sources of calcium you can have in your diet. Aim for three servings of dairy each day. If you don’t get that much dairy on a daily basis, Goodson suggests taking a calcium citrate and vitamin D supplement or opting for fortified soy milk.
Staying hydrated is key to your overall well-being and ensuring your body is functioning at its best. Getting your daily H2O also helps keep your skin healthy as you age.6254a4d1642c605c54bf1cab17d50f1e
“A rule of thumb is to take your weight in kilograms and divide it by half of your baseline fluid intake for the day,” says Goodson. “Then add five to 10 ounces of fluid for every 20 minutes of exercise.”
According to the American Heart Association, heart disease is the “number one killer of women,” killing one in three women each year. You can reduce your risk of developing cardiovascular disease by getting regular physical activity and eating a diet rich in fiber and rich in omega-3 fatty acids. “Omega-3 fatty acids found in fatty fish, nuts, seeds, and soy products are essential for a healthy heart. Omega-3s can help raise good cholesterol (HDL) and lower triglycerides,” he explains. Goodson.
Women’s Health And Nutrition
Have you thought about trying collagen? Your body’s production of collagen decreases as you age, and collagen peptides give your skin elasticity. “They also play a role in joints, ligaments and tendons,” Goodson points out. “As we age, it’s harder to recover from exercise, so you need to do what you can to promote recovery. Collagen can help keep your joints flexible, mobile and strong.”
“Don’t skip meals,” emphasizes Goodson. “Eating smaller meals and snacks throughout the day, with as many food groups as possible, is necessary for proper nutrition and to help regulate hunger levels and portion sizes.” Eating usually keeps your energy levels steady and helps you not eat as much during the next meal or snack.
Consistency is king in anything you do, but especially when it comes to diet and exercise. “The most important thing about an exercise routine is that it’s consistent,” Read tells us. “Choose activities you enjoy, so you’ll expect them to help you stick to your routine.”
Losing muscle mass is a natural part of aging. But there are things you can do to build and maintain it. For example, including strength exercises in your program at least twice a week can help you fight falls. “This can include bodyweight exercises, resistance bands or weights,” says Read. “Remember to target all your major muscle groups: legs, hips, back, abs, chest, shoulders and arms.”
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Additionally, don’t sleep on cardio. Read suggests aiming for at least 150 minutes of moderately intense aerobic exercise each week. This could mean cycling, swimming, brisk walking or any other physical activity that raises the heart rate.
The fact that sufficient rest and recovery time is provided should not be overlooked. It is necessary to listen to your body. “If you’re feeling sore or exhausted, give yourself permission to take a day off,” suggests Read. “Remember, these are about general lifestyle changes, not quick fixes. Also, be aware of your body’s needs and limitations. If a particular exercise causes discomfort or pain, modify it or try something else.”
Alexa is Eat This, Not That!’s Deputy Mind + Body Editor, overseeing the M+B channel and delivering compelling fitness, wellness and self-care topics to readers. Read more about Alexa What to eat before exercise – and when? Are carbohydrates, fats or proteins better? Nutritionist Christine Bailey is here with everything you need to know about pre-workout nutrition for women…
Whether you’re a regular at the gym or fairly new to fitness, you want to get the most out of your workout. But advice on what to eat before exercise varies widely, with some people favoring fasted workouts while others emphasize the exact amount of protein and carbohydrates they consume. So how important is pre-workout nutrition for women? Nutritionist Christine Bailey looks at what to eat before a workout.
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Regardless of your fitness goals, what and when you eat can make a difference in both your performance and recovery. Our bodies require fuel and nutrition during and after exercise. The type of fuel you choose (fat, protein or carbohydrates) can make just as much of a difference in your performance. So what is right for you?
First, remember that exercise is essentially a catabolic process; exercise breaks down muscle tissue and repair, recovery and growth happens after your workout (so the old saying ‘you don’t build muscle in the gym’ is true). Exercise also depletes stored glycogen, electrolytes, and other nutrients, depending on the duration and intensity of exercise. So the goal of any pre-workout meal is to conserve energy, enhance performance, hydrate, preserve muscle, and speed up recovery.
Whether you’ll benefit from a specific pre-workout meal depends on a number of factors, including the type, intensity and duration of your exercise, when you last ate, and your overall diet. No amount of pre-workout supplements will change your physique or performance, especially if you haven’t gotten the basics of your diet right in the first place.
The truth is, what’s best for you depends a lot on your individual needs and type of exercise. there
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