How Much Protein Do Women Actually Need During Perimenopause and Menopause?
How much protein do women really need, especially during perimenopause and menopause? Learn how protein supports muscle, strength, and recovery after 40, how much you may need, and simple ways to get more from whole foods.
How much protein do women really need, especially during perimenopause and menopause? Learn how protein supports muscle, strength, and recovery after 40, how much you may need, and simple ways to get more from whole foods.
As a dietitian who tries to keep up-to-date on nutrition research and current diet trends, my internet searches have apparently led the algorithm to think that I am a protein maxxer who is also gluten-free and training for a Hyrox competition, none of which are actually true for me.
To put it mildly, there is A LOT of hype around protein, and for women in their 40s and beyond it can be difficult to filter through the cacophony of noise. “Who has time for this?” you may be asking. Well, your friendly, neighborhood Fuel to Thrive dietitian of course!
The Basics
Protein is a macronutrient, which means that it contains calories (i.e. energy). It is made up of amino acids (compounds that contain carbon, hydrogen, oxygen, and nitrogen) that are bound together by peptide bonds. There are nine “essential” amino acids that we have to get in our diets, and our bodies can make the other “nonessential” amino acids from these.
ABOUT US: SPOKANE NUTRITIONISTS
We are a group of registered Spokane dietitians and personal trainers who have a passion for helping you feel in control of your health.
We work mainly with athletes, those with chronic GI conditions, and women in perimenopause and menopause. We create customized nutrition plans to empower and educate you in your health journey.
The Good
In our bodies, the long chains of peptides can fold into different shapes and serve a ton of crucial functions. Besides the obvious, maintaining and building muscle, proteins provide the framework for almost every tissue and cell in the body (e.g. connective tissue, blood cells, antibodies, enzymes), help with fluid and electrolyte balance, regulate acid-base balance, and more.
Our bodies can use protein for energy, but that is a last resort. That’s the job of our other two macronutrients, carbohydrates and fats. Compared to carbs and fats, protein is quite filling and can aid in weight loss and weight management.
Due to its many roles in the body, protein is crucial for recovery from exercise and, as we age, maintaining lean mass (muscle, bone, organs), keeping our immune system strong, and supporting cognitive health. This is one reason protein for muscle after 40 becomes such an important part of the conversation, particularly for women who want to stay strong and active as they age.
So far, protein is sounding like our rock star macro. Carnivore Diet here we come! Well, not so fast...
The Not-so-Good
Do you remember what I said that carbs and fats do? Carbs, in particular, are our bodies’ preferred energy source, particularly for higher-intensity activities. Fats are used more at rest and during low-intensity activities. Getting enough of these lets your body reserve protein for what it does best (see above).
“Carbs” come in many forms and are more than just bread, pasta, rice, and potatoes. Fruits, vegetables, whole grains, nuts, legumes, and seeds all contain fiber, which is a form of carbohydrate that has a bunch of benefits such as decreased risk of mortality from cardiovascular disease and decreased rates of many cancers and gastrointestinal disorders.
There is some research on people who consume high-protein diets and limit carbohydrates suggesting that they may have an unhealthy balance of gut microbes, which may then impact many of the health risks previously mentioned.
The takeaway? Protein for women is important, but protein isn't the only nutrient that matters.
A balanced diet MUST include carbohydrates, fats, fiber, fruits, vegetables, and a variety of whole foods.
Let’s Get Personal
Now, you may very well know someone who is loving the protein-maxxing life and frequently shares that they feel “uh-MAZE-ing!” I am happy for that person and am never going to argue with their lived experience.
That being said, there is good evidence that one cannot live healthfully on protein alone for all of the reasons mentioned above. Evidence-based nutrition relies on just that: evidence.
So, the following protein recommendations are based on the best evidence to date of what may be beneficial for most perimenopausal and post-menopausal women.
Estrogen helps to stimulate the growth of muscle fibers and progesterone helps regulate protein metabolism. As these hormones fluctuate and decline with age, women need to pay more attention to maintaining muscle and getting adequate protein.
This is where the conversation around protein perimenopause and protein menopause becomes especially relevant. Protein is not a magic fix for every symptom associated with hormonal changes, but getting enough can be an important piece of supporting muscle, strength, recovery, and overall health.
And when it comes to protein and strength training, the two really do go hand in hand. Resistance training provides the stimulus for your muscles, while adequate protein provides the amino acids your body needs to repair and build them.
Give Me the Numbers
You may have heard that adults need 0.8 g of protein per kg of body weight every day (I’ll abbreviate this g/kg). This is the minimum needed for most people to meet basic protein needs.
Active individuals, including athletes, older adults, growing teens, pregnant women, and some people with chronic diseases (this includes a lot of people!) need more.
It is recommended that athletes (male and female) consume anywhere from 1.2–2.2 g/kg per day (0.5–1.0 g/lb). For active women who are peri- and postmenopausal, this may be as high as 1.8–2.2 g/kg per day (0.8–1.0 g/lb).
For a 176 lb woman (80 kg), this is 145–160 grams of protein.
Yeah, that’s a lot and may not be realistic for everyone depending on your activity, overall calorie needs, and other health factors. That’s why it helps to talk to a dietitian to dial this in!
So, if you're wondering, “How much protein should a woman eat?”, there isn't one magic number that applies to every woman. Your needs depend on your body size, activity level, age, goals, and overall health.
To start, though, I recommend using 1.2 g/kg as a baseline and going from there.
It’s going to be hard to get that total amount during the day without eating at least a few meals and possibly snacks.
Aim for 30–40 g of protein per meal. Any snacks should be about 15 grams of protein.
If you are doing a strength-based training session, have a snack with 15 g of protein pre-workout. No matter what type of activity, aim to get 30 g of protein after moderate- to high-intensity exercise. This could (and probably should) be a meal.
For active women, especially those who are strength training, running, cycling, hiking, or participating in other endurance sports, spreading protein throughout the day can be a practical way to support recovery and help meet overall needs.
What does this amount of protein even look like? Glad you asked!
What Does This Look Like in Real Life?
You don't need to eat chicken breast at every meal or live on protein shakes to meet your needs. There are plenty of ways to build high protein meals for women that are satisfying, balanced, and actually enjoyable.
Think about pairing a protein-rich food with carbohydrates, healthy fats, and fruits or vegetables. For example:
Eggs with whole-grain toast and fruit
Greek yogurt with berries, nuts, and granola
Chicken, rice, roasted vegetables, and avocado
Lentil or bean bowls with quinoa, vegetables, and cheese
Salmon with potatoes and a big salad
Cottage cheese with fruit and nuts
The goal isn't to make every meal “high protein” at all costs. It's to consistently include enough protein throughout your day while still getting the other nutrients your body needs.
Need Help Figuring out Your Protein Needs?
Whether you're an endurance athlete, an active mom, navigating the changes of perimenopause, or simply trying to increase, your daily protein without it consuming your whole life— we can help!
At Fuel to Thrive, our dietitians and trainers provide personalized, evidence-based guidance to help you figure out what actually matters for you right now.
Blog written by Elizabeth Abbey PhD, RD, CD
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My #1 Hack for Staying Consistent When Life Gets Busy
Learn how busy moms and endurance athletes can stay consistent with nutrition, fitness, and healthy habits during busy seasons without striving for perfection.
Healthy, Helpful Habits for Busy Moms and Endurance Athletes: How to Stay Consistent With Nutrition, Fitness, and Life
Believe me when I say, I am living one of the most insanely busy seasons of my life right now.
We are in the midst of moving, trying to sell our house (and keep it clean with an almost 3-year-old), navigating a sleep regression, dealing with staffing changes at work that have amped my stress levels by about 1,000%, all while entering my third trimester and realizing I have not put one thought into a registry, A NAME, or anything related to the season we are about to enter.
You guys… I’m EXHAUSTED!
And yet, I’m still training. I’m still fueling myself. And I’m still prioritizing (or trying my best to prioritize) sleep.
I don't say that in a braggy way, I promise!
I share this because I think there is something really important to recognize when life gets busy: you don't have to keep improving in every area of your life all the time.
Instead, you need a baseline.
ABOUT US: SPOKANE NUTRITIONISTS
We are a group of registered Spokane dietitians and personal trainers who have a passion for helping you feel in control of your health.
We work mainly with athletes, those with chronic GI conditions, and women in perimenopause and menopause. We create customized nutrition plans to empower and educate you in your health journey.
What Is Your Baseline?
I was speaking at a Women’s Wellness Conference this month, and one of the speakers talked about recognizing whether you’re living in the green, yellow, or red.
Green: Life feels manageable and is coming at you at a pace you can handle.
Yellow: You’re still managing, but you’re feeling more stretched and pushed.
Red: You’re completely maxed out and probably not functioning at your normal capacity.
Right now? I am firmly in the red.
But here’s the thing: I still have a baseline that I fall back on.
And that, I think, is my number one hack for staying consistent during busy seasons.
Focus on your baseline.
I talk about this a lot with my clients, especially endurance athlete moms, because I think it is such a helpful concept.
We can’t always be improving.
Let me say that again:
In a world obsessed with optimization, we have to recognize that there are seasons where the goal is simply to maintain.
Different seasons of life require different goals.
When life is mostly in the green, we can optimize.
When we're living in the yellow, our goal may need to become maintenance.
And when we're living in the red, this is where we fall back on our baseline.
What Does a "Baseline" Actually Mean?
Your baseline is made up of the habits you don't really have to think about anymore because they are ingrained into your routines.
They're the things you know help you feel your best, but they don't require a ton of extra mental energy to execute.
For me, my baseline currently looks like this:
1. I try to move or train most days
I may be taking back the intensity or duration of my workouts, but I am still getting movement in most days.
As I've mentioned before, this is actually one of the things that keeps me grounded during stressful seasons because it is something I can control.
As someone who works as both an endurance athlete coach and dietitian, I know how easy it can be to fall into the mindset that every workout needs to move you forward.
But sometimes the purpose of training isn't improvement.
Sometimes the purpose is simply to maintain fitness, support your mental health, and give yourself something that makes you feel like you.
And that's enough.
2. I make sure I'm eating regular, balanced meals and snacks
I'm still aiming for three meals a day plus a couple of snacks, and I'm trying to make those meals and snacks well balanced.
Does that mean they're sometimes more thrown together than normal?
Absolutely.
Are we eating out more than usual?
Yep.
But I am still trying to build meals and snacks around a combination of:
Carbohydrates
Protein
Healthy fats
Fruits and vegetables
That gives my body the energy and nutrients it needs to keep up with everything I'm asking of it.
As much as I have wanted to just have ice cream for dinner some days, I know that isn't going to set my energy up for success.
So instead, I'm choosing balance over perfection.
And honestly, that is something I encourage my clients to do all the time — whether they're busy professionals, parents, endurance athlete moms, or navigating a major life transition.
3. I grocery shop intentionally
I really try not to fall into a place where I'm running to the grocery store every single day.
Instead, I try to plan at least a couple of days of meals at a time and shop for the foods we need.
Does this mean I have a perfectly planned meal every night?
Definitely not.
It simply means I have enough food in the house to give myself some options.
Having a plan makes it much easier to throw together a balanced meal when I'm exhausted and less likely to default to ordering takeout simply because I don't know what we're going to eat.
And sometimes takeout is the right choice.
The goal isn't to make every meal from scratch. It's to make feeding yourself easier during a busy season.
4. I prioritize sleep
As tempting as it is to stay up late every night to get more done — or to take a little more "me time" after my toddler goes to bed — I don't.
I try to stick with a normal bedtime and my normal bedtime routine.
Even though stress is keeping me up more than usual right now, I'm at least giving my body the opportunity to rest and relax.
This is another area where the goal isn't perfection.
It's simply asking:
What is the minimum I can consistently do to support myself right now?
5. I recognize that I'm living in the red
This one might actually be the most important.
I'm trying not to set my expectations of myself too high during this season because, as I mentioned above, this isn't a season where I need to be operating at 100%.
I'm pregnant.
I'm parenting a toddler.
I'm moving.
I'm running a business.
I'm managing staffing changes.
There is a lot going on.
So expecting myself to train at my normal level, meal prep every Sunday, sleep perfectly, crush my business goals, keep my house spotless, and somehow prepare for a baby would be…well, unrealistic.
Recognizing that I'm in the red allows me to adjust my expectations instead of constantly feeling like I'm falling short.
Your Baseline Doesn't Have to Look Like Mine
One of the things I love about working with people 1-on-1 in a dietitian private practice is that there is no universal baseline.
Your baseline should be built around your life, your priorities, and the habits that genuinely help you function well.
For one person, that might mean:
Eating breakfast every morning
Getting outside for a 20-minute walk
Taking medication or supplements consistently
Going to bed at a reasonable time
Drinking enough water
For someone else, it might mean:
Three balanced meals
Two strength workouts per week
Planning a few easy dinners
Getting 7+ hours of sleep
Taking one evening completely off
And your baseline may change throughout your life.
For example, the baseline that works for an endurance athlete during a marathon training cycle may look completely different from the baseline that works during the postpartum period.
A perimenopause dietitian might also help a client identify different foundational habits during perimenopause than they would have prioritized during another stage of life.
The point isn't what your baseline should be.
The point is figuring out what your baseline is.
Your Baseline Can Actually Get Stronger
Here's the part I really want you to hear:
In my best seasons — when I'm thriving and have more capacity — I can function above my baseline in all of these areas.
I can train harder.
I can cook more.
I can be more intentional with my nutrition.
I can prioritize sleep more consistently.
I can take on more.
And by doing those things during seasons when I have the capacity, I'm naturally raising my baseline for future crazy seasons.
That's the goal.
Not perfection. Progress.
So, What's Your Baseline?
Whether you're in a surviving season or a thriving season, I want you to think about 2–4 things you do on a daily or weekly basis that help you feel grounded, keep your energy steady, and help you function well.
Write them down.
Those are your baseline habits.
If you're in the red…
Focus on those.
That's it.
You don't need to add five new habits.
You don't need to optimize your morning routine.
You don't need to completely overhaul your nutrition or training.
Come back to your baseline.
If you're in the green…
Look for ways to gradually raise that baseline.
Maybe that means:
Finding a few more easy meals to keep in your regular rotation
Moving your bedtime up by 15 minutes
Getting more consistent with balanced meals and snacks
Adding one additional strength or endurance workout
Finding a simple way to make grocery shopping easier
Preparing a few grab-and-go snacks for busy days
Small improvements during seasons when you have more capacity can make your next busy season feel a little more manageable.
Because the goal isn't to be "on" all the time.
The goal is to know what keeps you going — and to have those habits to fall back on when life gets crazy.
And trust me, life will get crazy.
Your baseline is what helps you keep going anyway.
Need Help Finding Your Baseline?
Whether you're an endurance athlete mom trying to balance training and family, navigating the changes of perimenopause, or simply trying to take better care of yourself during a busy season, your nutrition and fitness plan should fit your life — not add more stress to it.
At Fuel to Thrive, our dietitians and trainers provide personalized, evidence-based guidance to help you figure out what actually matters for you right now.
Ready to build a plan that feels realistic?
Work with Fuel to Thrive!
5 High Protein Snacks -that aren’t yogurt or cottage cheese!
5 High Protein Snacks from a Spokane Nutritionist | Nutrition for Perimenopause, Menopause & Athletes
Looking for easy high-protein snack ideas that aren’t yogurt or cottage cheese? A Spokane nutritionist shares simple, protein-packed snacks plus expert nutrition tips for women in perimenopause and menopause, as well as endurance athletes. Learn how to build customized nutrition plans that support energy, hormone balance, and lasting strength.
Simple, satisfying snack ideas from a Spokane nutritionist to keep your energy up and your protein on point.
ABOUT US: SPOKANE NUTRITIONISTS
We are a group of registered Spokane dietitians and personal trainers who have a passion for helping you feel in control of your health.
We work mainly with athletes, those with chronic GI conditions, and women in perimenopause and menopause. We create customized nutrition plans to empower and educate you in your health journey.
3 p.m. hits… you’re hungry… and you don’t know what to eat! You’ve heard somewhere that you should be eating high-protein snacks, but when you’re staring at your pantry, it’s hard to know what actually counts. Trust me—we’ve all been there.
As a Spokane nutritionist in a dietitian private practice, I often see clients who want simple, satisfying snacks that support energy, hormones, and muscle recovery. So here’s an easy guide (plus some snack ideas!) to help you feel your best.
Why Focus on Protein
Including protein in your snacks helps you:
Stay fuller for longer
Keep your energy steady between meals
Support muscle recovery, maintenance, and growth
This becomes especially important for women navigating perimenopause or menopause. During these stages, estrogen levels naturally decline, which can lead to faster muscle breakdown, reduced sensitivity to carbohydrates, and slower recovery.
If you’re going through perimenopause or menopause, increasing your protein intake can make a big difference. You can still improve body composition, maintain lean muscle, and feel strong with the right nutrition plan. A personalized approach—like a perimenopause meal plan or nutrition menopause strategy—can help you meet your goals with clarity and confidence.
If you want support in this area, our dietitian team offers customized nutrition plans tailored to your lifestyle and goals.
What Counts as a High Protein Snack
A high protein snack typically contains 10–15 grams of protein and ideally pairs that protein source with a colorful fruit or veggie, a healthy fat, or a small portion of starch for balance.
While I LOVE cottage cheese and Greek yogurt, I have heard so many women desperately seeking other options- either because of lactose intolerance or just being flat our bored of those options! If you are not one of those women, then eat away!!
If you’re struggling with how to eat to support your body during perimenopause or menopause, we can help build you a customized nutrition plan to support your weight and health goals!
5 High Protein Snacks
Tuna
Serving size suggestion: 1/2 can tuna has 10g of protein!!!
How to eat: pair with some whole grain crackers (for a couple more grams of protein) or veggies! I always like to flavor with pickle juice, mustard or lemon pepper!!
Other Tips:
Low mercury brands are available. Safe Catch and Wild Planet are two!
Choosing “chunk light” and “in water” will be a lower mercury choice over other options.
Edamame
Serving size suggestion: 1/2 cup shelled has about 10g of protein
How to eat: You can add all types of flavor, but I like to just add salt! Pair it with a rice cracker for a more robust snack!
Other tips:
You can buy already shelled edamame in the frozen aisle of most grocery stores. This makes it a great snack to always have available.
Cheese Sticks
Serving size suggestion: 1 cheese stick has 7g of protein! Have two or eat with some whole grain crackers to get that 10-15g!
How to eat: With whole grain crackers and some fruit… you basically have a charcuterie board…not really, but…
Other tips:
Cheese sticks are one of the few items I buy low-fat because nothing is added in them to keep them low-fat. They are just made with skim milk!
Roasted Chickpeas, Pumpkin Seeds & Popcorn:
Serving size suggestion: 1/4 cup roasted chickpeas have about 5g of protein. 2 TBSP of pumpkin seeds have 7g of protein.
How to eat: Use the serving size suggestions above and add some popcorn to make it a savory and crunchy snack!
Other tips:
You can roast/pop your own of all of these OR buy them already prepared and make your own mix.
Ricotta Cheese:
Serving size suggestion: 1/3 cup of ricotta cheese has 7g of protein!
How to eat: Mix with some honey and serve on a piece of toast topped with fruit or use as a fruit dip!
Other tips:
I know this is kind of like cottage cheese and Greek yogurt, BUT most people don’t know that it is also high in protein!
Nutrition During Perimenopause and Menopause
Nutrition plays a powerful role in how you feel through hormonal transitions. Many women notice changes in metabolism, muscle mass, sleep, and energy during perimenopause and menopause, and the right approach to eating can make a big difference.
Here’s what to focus on:
Prioritize protein: Aim for a source of protein at every meal and snack to help preserve lean muscle and stabilize blood sugar.
Balance your plate: Include colorful vegetables, healthy fats like avocado or olive oil, and fiber-rich carbohydrates to support hormones and digestion.
Stay hydrated: Hormonal shifts can affect fluid balance—keep water or electrolyte drinks nearby throughout the day.
Support gut health: Incorporate fermented foods like kefir, sauerkraut, or yogurt alternatives with probiotics to aid digestion and hormone metabolism.
Working with a Spokane nutritionist can help you find a realistic perimenopause meal plan that fits your preferences and lifestyle. Small changes—like adjusting your protein intake or meal timing—can have a big impact on energy, mood, and body composition.
Nutrition for Endurance Athletes
If you’re training for running, cycling, or any endurance sport, high-protein snacks are also key for recovery and performance. Nutrition for endurance athletes often includes a mix of protein and carbs to replenish glycogen and repair muscles after long sessions. Pairing protein-rich snacks with complex carbs like oatmeal, rice cakes, or fruit helps your body refuel effectively.
Whether you’re training hard, navigating hormonal changes, or simply trying to stay energized through the afternoon slump, a thoughtful approach to protein can make all the difference.
If you’re ready for a plan that’s designed just for you, reach out to work with a Spokane nutritionist who can help you build a sustainable, customized nutrition plan that fits your goals and lifestyle.
Greek Turkey and Rice Bowl
Here is another simple, quick and delicious meal. I am a huge fan of mediterranean flavors- if you are too, try this one out!
Greek Turkey and Rice Bowl
Ingredients
1 lb ground turkey
1-2 cups uncooked brown rice
1 bunch asparagus
1 TBSP olive oil
3 cloves garlic, minced
1 tsp dried oregano
4 handfuls of spinach
1/3 cup sun dried tomatoes, sliced
1/2 cup kalamata olives, sliced
2 cups chicken broth
handful parsley, chopped
1 lemon, zested and juiced
feta
salt and pepper
ABOUT US: SPOKANE NUTRITIONISTS
We are a group of registered Spokane dietitians and personal trainers who have a passion for helping you feel in control of your health.
We work mainly with athletes, those with chronic GI conditions, and women in perimenopause and menopause. We create customized nutrition plans to empower and educate you in your health journey.
How to:
Cook rice by placing in a saucepan with with chicken broth. Bring to a boil. Cover and reduce heat and cook.
Preheat oven to 400F. Wash asparagus and mix with 1/2 TBSP olive oil. Season with salt and pepper. Place in oven and cook 25ish minutes, or until cooked.
Meanwhile, add olive oil to a saute pan. Add garlic and cook until fragrant. Then add ground turkey, oregano, salt and pepper and cook until turkey is cooked through.
As the rice is getting close to being cooked, add olives, sun dried tomatoes, lemon juice, and lemon zest. Mix. Then add spinach and parsley and cover until it steams down.
Once everything is cooked, serve rice topped with turkey and feta with asparagus on the side. Enjoy!
Metabolic Testing: What It Is & Why We Care
Metabolic Testing
What Is It
Well, in short, it is a test that helps us determine how many calories you burn at rest.
The method we use is indirect calorimeter, which is the gold standard field test, and the MOST accurate way we can determined your metabolism outside of a hospital or lab. The device we have measures your oxygen to carbon dioxide ratios (the inputs and byproducts of metabolism), to determine how metabolically active your body is.
ABOUT US: SPOKANE NUTRITIONISTS
We are a group of registered Spokane dietitians and personal trainers who have a passion for helping you feel in control of your health.
We work mainly with athletes, those with chronic GI conditions, and women in perimenopause and menopause. We create customized nutrition plans to empower and educate you in your health journey.
Why does it matter?
This number becomes the baseline of determining your caloric needs.
If you burn 1500 calories at rest, then we use that plus your daily activity to determine your total caloric expenditure. Having this number is crucial for performance, weight loss, weight gain or any body composition goals you have. It is also important to know, because chronically eating under this number will cause your metabolism to adapt down.
Whether you are interested in tracking calories or not, this number helps us educate you on how much to eat based on your goals.
What determines my metabolism?
A lot of factors! Some of the most significant factors are gender, muscle mass, dieting history, hormone levels, medications, and stress levels.
But can’t I use a calculation?
Sure, but these aren’t always accurate. These don’t take into account the above factors. I always compare the number I get from the test with the calculations AND In-Body scan results. I can honestly say in most cases, these numbers can all vary 100-400 calories. If you were to use an inaccurate number to determine your needs, you may not reach your goals due to under or overeating.
Can my metabolic rate change?
For sure!!! Depending on muscle mass changes, weight changes, recent under or over eating, changes in hormones, changes in medications and stress levels, your metabolic rate can change.
What is the test like?
It is pretty simple. You just need to breathe into our device for 10 minutes. Your nose will be plugged with a nose clip so that all your air is coming through your mouth. You have to be fasted and avoid caffeine and exercise prior to the test.
Guys, I promise this test worth it! I am so not into gimmicky stuff, so I wouldn’t utilize this tool if I didn’t trust the science behind it!
Quick and Spicy Tuna Quinoa Bowl
ABOUT US: SPOKANE NUTRITIONISTS
We are a group of registered Spokane dietitians and personal trainers who have a passion for helping you feel in control of your health.
We work mainly with athletes, those with chronic GI conditions, and women in perimenopause and menopause. We create customized nutrition plans to empower and educate you in your health journey.
I am always looking for quick, healthy and delicious recipes and this has been one I have been using for a while. This one literally takes 25 minutes! And not like one of those recipes that says it takes 25 minutes and then it takes 60! HA!! And it is so easy, you actually can get other things done while its going! Here are the details…
Quick and Spicy Tuna Quinoa Bowl
Ingredients:
1-2 cups quinoa
4+ cups kale
2 (5oz) cans tuna, drained
1 TBSP sesame oil
Sriracha
1-3 green onions, sliced
1/2 avocado
sesame seeds
soy sauce
pepper
How To:
Place quinoa in a pot with double the amount of water. Bring to a boil. Cover and reduce heat and cook until water is absorbed. Then add a little bit of soy sauce and pepper for flavor.
Place kale in a pan over medium heat. Add some water and cover and allow it to steam down.
Drain tuna. Mix with sesame oil and sriracha to taste.
Chop avocado and green onion
Serve quinoa with kale and tuna on top. Add avocado, green onions, sesame seeds and more sriracha if desired.
Cheers to easy and healthy meals!!
Why strength training is so important - whether you’re an “athlete” or not!
Find out why we recommend strength training for everyone and how we can help you incorporate stregnth training safely and effectively!!
ABOUT US: SPOKANE NUTRITIONISTS
We are a group of registered Spokane dietitians and personal trainers who have a passion for helping you feel in control of your health.
We work mainly with athletes, those with chronic GI conditions, and women in perimenopause and menopause. We create customized nutrition plans to empower and educate you in your health journey.
Hello!
Did you know that we offer Personal and Small Group Training at Fuel to Thrive??! Well, we do!! We believe in strength training so much, that we have worked hard to create a space and staff to be able to offer it as a service!!
And here’s the deal…we think strength training is important for EVERYONE! Whether you’re an athlete, a desk jockey or a grandparent, you should be strength training!!
But first, what is “strength training”?
Strength training is an exercise program designed to target muscles to improve or maintain muscular strength, size, power, and endurance. It includes bodyweight exercises - like squats and push-ups, weight bearing exercises - like the chest press, yoga, plyometrics, and more. Now let’s get into a few of the benefits of it.
Here’s why we think it is so important:
Injury Prevention:
This is SO important!!!
As we add resistance (or weight) and put small amounts of physical stress on our bodies, our bodies rebuild stronger and become more resilient to future stress. Our bones become more dense, which can prevent stress fractures and breaks, which could happen both in sports and general slip-and-falls! Additionally, you’ll increase the overall balance, stability, and strength of the muscles, tendons, and ligaments in your body. You’ll have more efficient movements and be better protected if you do something like accidentally step off the curb wrong.
Better Aging:
As we get older we tend to slowly lose muscle due to various exercise, nutrition, and physical factors. This is called sarcopenia, and is one of the main reasons why many lose their independence in their elder years. By building and maintaining muscle as we age, we are able to continue doing regular daily activities, such as walking up stairs and getting off the ground, as well as the things that bring us joy, like playing tag with your kids and going on a bike ride.
Fat Loss:
When you are losing weight, you are going to be using more energy than you eat - but that doesn’t automatically mean you are losing 100% fat. A small percentage of the energy you burn will also come from the breakdown of protein in your muscles, which is not ideal. However, we can minimize this by regularly stimulating our muscles through some form of weight bearing exercise. So, by strength training during a weight loss phase, you can actually target fat loss!
Burn More Calories:
Maintaining muscle requires more energy (calories) than fat - a.k.a. it’s more “metabolically active”. So people that have more muscle mass tend to actually burn more calories throughout the day. Just another reason strength training can help some lose weight and help others maintain a healthy weight.
Okay… that was a lot! Here’s a summary!!
The Key Points:
Strength training isn’t only for athletes and bodybuilders
You can become stronger using only your bodyweight
Stronger bodies are better protected from injuries and age better
Training your muscles helps with both maintaining weight and fat loss
So now what?!
If you feel like you want to get started and don’t know how, we can help!! We want to help you by creating a plan that fits your ability, past injuries, goals, and weaknesses and take you through that plan in a safe and effective way!
Please reach out if of click here to find out more about our training services!!
