Stephanie Small Coaching

Small tweaks to your post training shake can make a difference!

Protien is great! But its really not that serious.

I still see the recommendation of 2.2g/kg bodyweight or 1g per 1lb. I was speaking to a personal trainer and they said if anything there is not harm to try to eat that much...but that's where they are wrong.

I have so many clients eating adequate protien, but they feel stressed to eat more! Not only that, due to the lack of fibre they have reduce GI health. AND Ive seen weight gain with trying to meet such high protien demands because carbs and fats increase with it.

Before you start stressing about your protein, get some support and see if your already meeting your needs or not.

Eating before bed is niether "good" or "bad", but rather a if this then do that scenario!

I commonly advocate eating a protien forward meal or snack before bed for athletes with high training training volumes or late practices. While for those that may have acid reflux or have diabetes, I lean towards stop eating about 2-3hrs before bed.

You don't have to survive off of protien-labeled food!

While protien bars are convenient, they aren't something I find to be super satisfying for clients. You can find other ways to get protien in, even if you are out and about.

Ultra-processed foods get a bad reputation and I 100% get it.

But ultra-processed aren't necessarily the culprit here. Foods that are ultra-processed that contain high amounts of salt, sugar, and fats can result in a high calorie diet and over consumption.

With that, there are still ultra-processed foods that can still be part of a healthy diet!

Please note, my recommendations are geared towards those who are active. These recommendations could change if you present with certain disease states.

Find that one meal, time, or recipe that keeps you grounded...this is your anchor meal!

One of my favorite, yet most powerful strategies to build a consistent (NOT PERFECT) routine!

The OG protien sources!

Protien is everywhere and the food market it knows it! Pop tarts now have a protien pop tart.

Honestly, if you want to feel good and be satisfied you should still be having the primary protien sources from either animals or plant based sources.

They are filling and nutritious!

Some of my clients track thier food and some of mine don't.

Tracking can be a really great tool for some and a harmful tool for others.

The reality is that tracking is only one tool and there are many tools in the tool box.

If you do decide to track your food. Track responsibly!

Protien recommendations for athletes can range from 1.2 to 2.5g/kg per day.

In reality, protein recommendations are determined based on the stress the athlete is under.

Scenario 1: 55 yr old females wants to stay strong and healthy, started to resistance train 2x per week, would be good to have 1.4-1.6g/kg

Scenario 2: 25 or old male training for an Ironman plus lifting heavy weights 3-5x per week needs 2.0-2.2g/kg to keep up with the stress of training.

Overall saying 2.2g/kg accelerates recovery is not what we see. It could help with lean mass and muscle protien synthesis. Appointed rest is still needed for recovery which depends on more factors that just protien.

What to eat before training?

Depends on how much time you have.

3-4 hours before: aim for a meal that you know digest well for you

2 hrs: carby snacky snack

1hr before or less: mostly easy digestible carbs

With all the rave about animal protiens, let's not forget about the plant based protiens.

Altered can still meet most of thier needs on a plant based diet!

Before you hit the ring or the field, make sure your in a place to support your brain and your body!