#CoachTheah @Coachtheah #Protein #Proteinforward
Are you looking to lose weight?
Are you trying to reduce hunger?
Are you trying to increase bone density?
Are you trying to increase muscle mass?
My recommendation is "Protein First"
Here’s why: Muscle mass begins to decrease 3-8% per decade after the age of 40. This decreases mobility and makes you more prone to injuries, falls, and other age-related problems. Maintaining muscle as you age improves your quality of life, increases your metabolism, and improves insulin sensitivity so that you burn more fat!
For woman, 40+ building muscle will be a critical tool to leverage to move through peri-menopause and menopause. As I entered my 50's, it was critical for me to increase my focus on protein and strength training to help me personally, and I hate to say it, but I didn’t do it through running, yoga and walking.)
Protein intake is important at all stages of life but, even more key to maintaining muscle as you move into your 40s, 50s, 60s, 70s, and beyond. You need optimal protein to build new muscle, and to maintain the muscle you have.
❤️Here are additional benefits of protein
Increased metabolism
It takes more energy for your body to break down protein than fat or carbs, meaning you burn more calories from metabolizing protein.
Increased fat burning
High-protein diets can increase the thermic effect of your food, meaning your body burns more calories during digestion & absorption of protein than it does with carbohydrates & fat.
Balanced blood sugar
Protein helps stabilize glucose levels by slowing the absorption of carbs.
Boosted satiety
You’ll feel full and satisfied for longer, giving you steady all-day energy.
❤️For Woman
Most women over 40 simply aren’t getting enough protein, especially as your needs increase with age! As you get older, you can progressively lose muscle mass, strength, and function—a condition called sarcopenia. Your muscles can also become less sensitive to the effects of protein and exercise (known as anabolic resistance). This makes building and maintaining muscle mass more difficult.
I recommend that you aim for at least 20-30 grams of protein with each meal ~ .6-1. gram per lb of lean body mass (150 lbs @ 25% body fat = 112.5 lbs lean mass x 1.0 = 112 grams of protein per day), as it is crucial to preserving muscle mass, boosting your metabolism, burning fat, and staying energized and satiated throughout the day.
Every recipe in this guide, takes a protein-first approach to ensure that you’re optimizing your protein quota and getting the many, many benefits of this critical macronutrient. Meeting your protein quota is a surefire ticket to achieving your ideal body composition, boosting your energy levels, and aging with power, not just with grace. A note on vegan/vegetarian diets: While plant-based protein sources are beneficial for many aspects of health, they often lack certain essential amino acids that are crucial for maintaining muscle mass and preventing age-related muscle loss. Contact me for your customized plant based or vegetarian diet guide.
❤️Coach Theah Expert Tips -
✅Breakfast - start your day with 20 grams of protein limited refined carbohydrates
✅Eat 20-30 grams of protein at each meal
✅Eat your protein first
✅Avoid drinking your protein & carbs - toss that smoothie in a bowl, it will keep you full
✅Limit snacking or make the snack, high protein (beef jerky, yogurt, cottage cheese)
✅Dress your carbohydrates (this means, add some fat to your potato), eat them at the end of your meal.
To receive a customized nutrition plan or join the 7-day protein challenge, contact Coach Theah at www.coachtheah.com or coachtheah@gmail.com
❤️Other helpful items
⬜ Practice Mindful Eating
⬜ Time Restricted Eating
Disclaimer: This is not designed for the diagnosis, treatment, or prevention of diseases, and it should not be considered a substitute for seeking medical treatment or professional guidance. Before initiating any nutrition or physical activity program, it is essential to consult with your physician. The reader assumes sole responsibility for using this program, and the author bears no responsibility or liability for any harm or injury that may arise from the application of the information provided.
Copyright: The content of this manual is strictly prohibited from use, reproduction, or transmission in any form or by any means, whether electronic or mechanical. This includes methods such as fax, photocopy, recording, or any information storage and retrieval system, except for personal use by the purchaser. The reproduction of this manual in any form is prohibited without the explicit written consent of Theah’s Enterprise & Business Consulting, LLC, doing business as CoachTheah. Exceptions are granted solely for reviewers intending to quote brief passages for review purposes in magazines, newspapers, or journals. However, even in such cases, prior written approval from CoachTheah is mandatory before publication.
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