Functional Strength

### Simple Rules for Dieting: 1. **Maintain high protein intake** 2. **Manage calories** (deficit, maintenance, or surplus) 3. **Eat the foods you love** with small adjustments for better nutrition 4. **Stay hydrated** ### 1. Protein Intake - Most people don't eat enough protein. It's crucial for muscle growth, well-being, and staying full. - Aim for **0.7 - 1.0 grams of protein** per pound of body weight. - **Example**: A 150 lb person should eat **105-150g** of protein daily. ### 2. Managing Calories - Your **Total Daily Energy Expenditure (TDEE)** is the number of calories you burn each day, including exercise. - **TDEE** = Calories Burnt from Existing + Calories Burnt from Exercise - Eat above this number to gain weight; eat below it to lose weight. - **Example**: A moderately active woman at 130 lbs needs **2,000 calories/day**. - Eating **2300-2500** = weight gain. - Eating **1500-1700** = weight loss.

### 3. Eat Foods You Love - Healthy eating doesn't mean avoiding carbs or eating boring meals. Make small adjustments to boost nutrition without sacrificing taste. #### Boost Nutrient Profiles: - Choose **leaner meats** (e.g., 90% lean ground beef, chicken, fish). - Opt for **natural sweeteners** like honey, maple syrup, or agave instead of processed sugar. - Swap **whole grains** for processed options. - Use **Greek yogurt** instead of sour cream. - Drink **soy milk** instead of whole milk. - Cook with **olive oil** instead of butter or other saturated fats. #### Healthier Cooking Methods: - **Air fry, bake, or grill** to cut unnecessary fats. - Add flavor with **spices and herbs** that are calorie- and sodium-free. #### Fun and Healthy Recipes: - Healthy eating doesn't mean just chicken, rice, or salads. Check out **[@ricezhangg](https://www.instagram.com/ricezhangg/)**, **[@proteinrecipesdaily](https://www.instagram.com/proteinrecipesdaily/)**, or any online guide for awesome recipes. #### Eating Out & Balance: - When eating out, look for **healthier alternatives** when possible. - **Example**: At Panda Express, teriyaki chicken is significantly higher in protein compared to orange chicken. - Aim for a **70/30 balance**: eat healthy 70% of the time and eat whatever else in the other 30%. - Stay flexible and enjoy occasional treats—**balance is key**! ### 4. Hydration Staying hydrated supports **muscle function**, **energy levels**, and **overall recovery**. - **Men**: Aim for **125 oz** of water per day. - **Women**: Aim for **91 oz** of water per day. ### Miscellaneous: #### Pre-Workout Meals: - Eat a light meal consisting of mostly **carbs and protein** 30-90 minutes before your workout for sustained energy. - **Examples**: - Protein shake with a banana - Greek yogurt with berries - Oatmeal with honey and almonds #### Post-Workout Meals: - After exercise, consume a heavier meal of **protein, carbs, and fats** to aid muscle recovery and replenish energy stores. - **Examples**: - Grilled chicken with sweet potatoes - Protein shake with a banana - Salmon with brown rice and veggies

#### Sleep: - Aim for 7-9 hours of sleep each night to support recovery. - Look into proper [sleep hygiene](https://www.ucsfhealth.org/education/improve-your-sleep-hygiene) for better quality rest. #### Passive Recovery: - Rest completely without physical activity. Ideal for days when you're low on time or energy. #### Active Recovery: - Engage in light activities like walking, stretching, or yoga to aid recovery when you have more time and energy.