I just got this question rock your life, I think this is a great opportunity to create a reference for you! Shout out to the Rock Your Life members who always ask such important questions!
First, a brief introduction to the protein itself…
The protein you eat breaks down into amino acidbut different foods provide different combinations of amino acids, and not every food contains all amino acids essential amino acids. Of the 20 amino acids, 9 cannot be made by the human body and must be obtained from the diet. These 9 are called “essential amino acids”.
If all essential amino acids are not fully consumed, The body may break down healthy tissue such as muscle tissue Get the amino acids needed to perform essential functions such as making energy, enzymes, neurotransmitters, hormones and their immune response. And you don’t want your muscles to break down because you’re not eating right.
Maintaining muscle is an important part of staying strong, flexible, and healthy as you age.
While your workouts will certainly support muscle production, unless you supplement them properly, they won’t respond at all, and your body composition may be moving toward more fat, less muscle, not more More muscle, less fat.If you’re curious about how a muscle works (and how to take care of it), I’ve put it together A comprehensive article that I think all active women here must read.
Unlike fats and carbohydrates, which the body can easily store for later use by the liver and fat cells, the body does not store amino acids for later use — That’s why it’s important to include protein in your meals regularly throughout the day.
1. Protein powder
My organic protein powder (like vanilla protein and berry green protein) makes great shakes and smoothies that you can bake with. One thing I recommend avoiding in protein powders is added sugar. Mine uses organic stevia or organic mangosteen to sweeten the powder naturally without adding sugar to your body.
They are an excellent resource dietary protein (your body sees them as food, breaking them down into amino acids) and can boost your overall daily intake of essential amino acids – if it is berry green proteinor to expand the range of greens you are visiting.
Because amino acids are less readily absorbed as we age, increasing your total daily intake is ideal once you’re over 40.
The recommendation for active women under the age of 40 is about 20-30 grams of protein per meal. If you are over 40, it is recommended that you increase the serving size to 30-40 grams per meal, which is in line with what doctors who work in the field of exercise tell me.hear This episode of Dr. Gabriel Lyon If you are more interested in these suggestions.
I also encourage you to listen Dr. Stacy Sims’ 2-Part Podcast Series There we discuss training related to your cycle, post-menopause, and women-specific nutrition and training tips. You’ll hear us talk a lot about protein and its importance, all centered around conversations about your health and life cycle.
While consuming 30 grams of protein in one meal may seem daunting at first, I recommend Check your overall intake for the day See how you can boost it by adding a quality supplement like mine.
For example, making a smoothie or shake with one serving (or even one and a half to two servings) of protein powder can boost your overall intake of amino acids throughout the day.
simple recipes such as protein pancakes or protein waffles Also a great way to get some extra protein – just boost the ingredients by adding a serving of protein powder. Getting enough protein without a little help can be challenging, and it does require attention, especially if you’re active.
Notes on baking with protein powder: Keep in mind that protein powders, like flour substitutes, cannot be swapped out for recipes without some testing and care. The ingredient base of protein powder can affect your recipe. One thing you will notice in meal planning and recipes on my blog is that if protein powder is called for, I use my own, but I give you the equivalent in grams so you can measure your own protein powder the same way.
While I always recommend using my protein powder in my recipes, it’s not always possible and I hope you have the option to test it. The “serving size” of one protein powder may differ from the serving size of another brand because the ingredients may not all be concentrated, or they may also contain other ingredients (such as vegetables or other foods). That’s why I suggest you start with gram equivalents and experiment from there. I can’t guarantee my recipe, tested with my own brand, will work with every other protein powder, even if you do match grams, but it’s a good place to start.
If you don’t use my protein powder (organic and plant based), Please read this guide I created to help you choose a good protein powder for yourself.
2. Collagen Peptides
Collagen contains quite a few amino acids, but 3 are especially rich and They especially support bone, skin and joint health. Collagen is not a “protein” because it doesn’t have all the essential amino acids your body can’t make on its own, and you can not Include it in your daily protein intake.
However, it is an excellent supplement and the reason I take it is that it supports my joint, skin and bone health.I do see it as an added supplement, so if you’re on a budget, prioritize a high-quality protein powder like mine berry green protein or me 
Vanilla Protein Powder.
Collagen used to find its way into our diets in foods like bone broth, slow-cooked organ meats, kidney pies, roast beef hearts, whole crustaceans, whole fish soups and stews. However, if you don’t eat these types of foods regularly, your body may not get these benefits.
I’m picky when it comes to choosing collagen peptides and hate that they smell or don’t really mix into anything.This Whole Body Collagen I make it so well that you can stir it into a glass of water and see it dissolve completely – and it leaves no smell or taste, making it very versatile.
3. Amino Acids – BCAA, EAA and Free Amino Acids
rock and restore is another product that I call a “bonus supplement”.First, it contains all Essential Amino Acids (EAA). Second, they are in a “Freeform” This means they can be absorbed by your body immediately, as opposed to what happens when you eat dietary protein or protein powder – these proteins have to be broken down by the body into amino acids before they can be absorbed.
inside rock and restore You have all the necessary amino groups, including branched chain amino groups (BCAA). BCAAs are some of the best-known essential amino acids for their ability to support muscle growth, muscle repair, and recovery.
Rock and Restore contains all 3 BCAAs, including optimal doses of Leucineis considered to be the most anabolic BCAA’s – Means it promotes muscle protein synthesis.
I drink it during workouts to help prevent muscle protein breakdown, speed up my recovery, and as an active woman over 40, I want to make sure my body is getting enough amino acids.Personally, I like to add a collagen My workout drink because it’s also a convenient way to get collagen peptides. You can also use it on non-workout days if you prefer, it’s a versatile and supportive drink to boost your amino acid intake.
Check out my lovely shaker bottle that will make you Betty rocking and feel good!
I say it’s an extra supplement because you should prioritize dietary protein first – from food first, then add a high-quality protein powder to increase your intake to an acceptable range for your age.
I hope this helps you, let me know if you have any questions!
post When and How to Use My Protein Powder, Collagen and Rock and Restore Amino Acids first appeared in betty rocker.
