Stephanie Small Coaching

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!

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.