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Tips, tricks, and answers the most frequently asked questions about nutrition!

What Should I Eat for More Energy?

FAQ: What Should I Eat For More Energy?

If you are grumpy in the morning until you get some coffee in your system or if you hit an afternoon slump where you can’t keep your eyes open, you might wonder how to increase your energy levels. While there are definitely some things we can do nutritionally to increase energy levels, the first step should always be making sure you are getting enough sleep. Your body just has a hard time functioning if you aren’t sleeping enough! Most adults need between 7-10 hours of sleep so figure out what works for your body and then make sure you are hitting it consistently!

Alright now lets talk about food. Many people with low energy levels are simply not eating enough, which makes sense because food = energy. If you are skipping meals or going long periods without eating, part of the reason you are feeling tired is likely that you just aren’t giving your body the fuel it needs at the times that it needs it! Make sure you are getting a solid breakfast every day within 30 minutes of waking up so that your body has fuel to work with. Then follow that up with meals or snacks at least every 4-6 hours throughout the day. Some people might need to eat more often than that, especially if they have high calorie needs!

Another reason you might be experiencing low energy is because you aren’t eating enough carbohydrates! Carbs are your body’s preferred source of fuel and you need a lot of them. Most people need at least 50% of their calories coming from carb sources. If you are feeling sluggish, evaluate your carb intake!

While carbs give your body energy, protein and fat help to stabilize blood sugars and sustain that energy for longer. I recommend pairing your carbohydrates with some sort of protein or fat at meals and snacks! For example, pair a banana with peanut butter or crackers with cheese. 

Good hydration habits are also going to be really important for feeling energized, and this includes electrolytes! While electrolytes and water don’t specifically provide your body with energy, they are involved in the processes that help your body make energy. So if you are dehydrated, your energy levels will likely suffer.

If you feel like you are doing all the right things but still feel like your energy levels are not great, this would be a good time to have a chat with your doctor. They can run some labs to find out if there are any nutrient deficiencies going on or other medical reasons for your low energy levels!

How Much Protein Do I Need to Eat to Build Muscle?

FAQ: How Much Protein Do I Need to Build Muscle?

Protein is one of the three macronutrients (the others being carbohydrates and fat). While protein contributes to your overall calorie intake, it also provides the amino acids for your body to build muscle. Protein is also important for nutrient transportation, blood pressure regulation, healthy hair, skin, and nails, and more! 

If protein is so important, does that mean it should make up most of your diet? Well, no… because your body needs more than just protein. Eating too much protein can lead to missing out on other important nutrients like carbs and fat- both of which are also important for building muscle! 

The best way to determine protein needs is based on your body weight in kilograms. So basically divide your weight in pounds by 2.2 and that’s it! From there, most active people need between 1.2-2.0 g/kg body weight. So a 150 pound person would be 68.2 kg and need between 82-137 grams of protein. Elite athletes and strength athletes may need to be on the higher end of this recommendation, while endurance athletes or average active adults might be just fine on the lower end. 

Another way to know how much protein your body needs is to focus on getting 20-35 grams of protein at all of your meals and 10-35 grams at snacks. Again, active athletes and those with high overall calorie needs might need to be on the higher end. If you are eating in this protein range for your meals and snacks, you will usually be able to easily reach your overall daily protein needs. 

I also recommend a higher protein snack (20-35 grams) before bed to give your muscles some fuel to build with overnight.