Specializing in the Busy Woman's Weight Loss, Nutrition and Lifestyle

CARBS and PROTEIN » Strong Healthy Woman

Combine the two for Maximum Results! Watch this video to find out why »

To achieve the goal of making you a “calorie burning machine” it is important to eat adequate amounts of protein as well as whole grain/high fiber/low glycemic index carbs in your daily life.

Even carbohydrates that are low on the glycemic index scale raise your blood sugar a decent amount. In order to keep this effect low as possible be sure to eat your carbs and protein together!

Shoot for a different source of protein at each meal, each day. Great examples of lean muscle-friendly protein are pork, salmon, chicken, eggs, flounder, shrimp, tofu, to name a few. Although chicken is great, there is so much more out there ladies.

When your blood sugar remains at a constant level all day long , you are ensuring a more sustained form of energy. If your blood sugar shoots too high (from carb only meals for example) or is too low (from not eating anything) your body will HOLD ON TO whatever it’s got available. THIS almost guarantees that you store excess energy as FAT. Ew.

Become more efficient at burning calories just by simply tweaking what you are already doing. Eat carbs with protein at EVERY meal!

Protein Requirements

Strength Training: 0.7 to 0.8 grams of protein per pound of body weight
Endurance only Training: 0.6 to 0.7 grams of protein per pound of body weight

For example if you weigh 135 lbs and working out with weights and cardio, than your daily protein requirements are:

.6 x 135= 81 .8 x 135= 108

Between 81 and 108 grams of protein a day. Do the math for your weight and see if you are hitting the mark.


Your Personal Fitness Expert,
Laura Miranda MsPT, CSCS