There’s more than 1 way to eat healthy, and no diet is perfect. However the key to longevity and a healthy body all share the same foundation. Here’s the agenda that Sarah Martinez, DPT and our nutrition expert follows, and that she tries to steer her clients toward for long-lasting success:
–Prioritize Protein (in this article!)
–Eat WHOLE ingredients
–Minimize processed food with long list ingredients
–Be Mindful of Portions
Check out the next three of our top ten fundamentals of nutrition;
CHOOSE THE RIGHT TRAINING
- Running, weight lifting, cycling, swimming, dancing, walking - whatever you enjoy doing is the exercise you should be doing. Results long term depend on consistency, and you should find something you enjoy doing!
- It is important to balance you exercise routine with combination of strength training and cardiovascular conditioning.
PRIORITIZE PROTEIN
- This nutrient most directly supports the building of muscle tissue.
- How Much? – A simple target is to aim for 1 gram of protein for each pound of body weight you carry. If you weigh 150lb then try to get 150 grams of protein.
- How Often? – Eat protein 3-5x per day to maximize your muscle-building potential. Aim to get 20-40 grams of protein at each meal and snack to hit this target.
DRINK MORE WATER
- How Much? A simple target is to divide your body weight by 2 and drink that many ounces of water each day. If you weigh 150lb then try to get half that number as ounces of water each day (75 ounces).
- How Often? You can likely rely on your thirst to guide you, but having daily triggers that remind you to have a glass of water can be helpful. Something like 12-20 ounces before or after each meal is a good place to start.
- It is also important to remember proper hydration includes electrolytes! This is commonly
overlooked - but very important. Electrolytes include sodium, magnesium, and chloride.
Wanting more details on prioritizing protein and how you can fuel you body better? Schedule a nutrition consultation with Sarah Martinez, PT, DPT our nutrition expert!
