Michelle Meinking Nutrition

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Michelle Meinking Nutrition

Short, simple, & applicable nutrition tips for athletes, active individuals, & general population jus

12/04/2021

Get ready for a little 🥑 Series —>

• Yes, they are technically a fruit
• Fiber: heart health & satiety
• Potassium: heart contraction & high BP reduction
• Healthy Fats: help absorb fat-soluble vitamins A, D, E, K
• Other Benefits: supports immune, brain, and eye health

15/03/2021

New blog post out with discussing the importance of lifestyle over diet & longevity/long term health
Link in comments below

09/03/2021

Be sure to register for tomorrow’s free clinic with ! We will be talking all about nutrient timing and fueling your training! Link in bio

03/03/2021

🦴 Bones play a critical role in providing structure, storing minerals, protecting organs, & much more. Be sure to support them by consuming plenty of these nutrients!

👉 Swipe for food sources of each!

Please tag a friend or share if you found helpful!

16/02/2021

Another question I get ALL the time is - What are some healthy snack options?

For me, I like to focus on a few things:
1) Protein 💪
2) Fiber
3) Color 🌈 (Nutrient-Density)

Here is a guide to help you get started:
• Choose 1-2 items from the first three columns
• Choose 1-2 items from the protein column
And there you have it, a nice healthy snack!

👉Swipe for some snack pairing ideas & tap your favorite!

•

Please share or tag a friend if you found this helpful!

09/02/2021

Tap Your Favorite Toast! 🍞
•
Protein intake is typically low in the morning 👎 Toast is a popular & quick breakfast item… but lacks protein (~5 g)
•
So let’s pump it up a bit 💪
Some ideas to get you started:

🍣 Salmon + Cream Cheese + Seasoning = 20 g
🍌🍫 Banana + PB + Cacao Nibs = 14 g
🥒 Cucumber + Hummus + Dill = 9 g
🥑🍳 Avocado + Egg + Red Pepper Flakes = 12 g
🫐 Blueberries + Cottage Cheese + Seeds = 21 g
🍓 Strawberries + Greek Yogurt + Chia = 20 g

What’s your favorite? 🤔
Please share or tag a friend if you found this helpful!

03/02/2021

Now that we’ve talked about how much & when - what does this look like in terms of actual food?
•
Above are some good plant & animal sources of protein. Most of these will provide ~20 g of protein (give or take)
•
Incorporating at least one of these options per meal would provide the minimum amount of protein for most. But many will need more based on your goals, activity level, age, height, weight, etc. 💪

31/01/2021

As a follow-up to HOW MUCH protein, let’s talk about WHEN.

- Spread evenly throughout your day - A LOT of people are lacking protein in their breakfast meal, be mindful of your protein sources in the morning

- Typically 20-40 g every 3-4 hrs meets most needs

💪To maximize muscle growth & recovery: 20-40 g within 2 hrs post-training

💪💪Further muscle growth: 20-40 g before bed

Next up: What does this look like in terms of actual food? Stay tuned. The fun stuff is to come.

27/01/2021

One of the most common questions I get is - “How much protein should I be having a day?” … As always, the answer is, it depends. But shown above is what research points to for general recommendations.
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Keep in mind the RDA is set to prevent deficiency, so many individuals will have higher needs (especially those who are active). The upper end of the range is important for those who are active, looking to gain lean body mass, lose weight, or are elderly. And some may have even higher needs then shown.
•
Again, it’s important to note these are general recommendations, they can vary based on many factors including: age, weight, gender, health status, body comp goals, & activity level. So keep in mind, your needs are unique!
•
Protein is not only important for muscle & strength but many other functions in the body. Additionally, this is a recommendation for how much protein to eat per day, WHEN you are consuming that protein is important too. But as promised, keeping things short & simple, so that’s for another time.

So, how much protein do you need?

If you found this helpful please share or tag a friend!

25/01/2021

So, it’s time. Due to my increased nutrition requests, but hesitancy & stubbornness to post nutrition content on my personal account, Michelle Meinking Nutrition is launching.

IG: .m_nutrition

The Goal: simple & applicable tips for athletes, active individuals, & general population

And I’m talking to ALL of you athletes. Yes, that means my team sports, individuals, acrobats, outdoor adventurers, etc.

Nutrition plays a huge part in your training & health, athlete or not. There will be a focus around both health & wellness and performance nutrition - the foundations of it all.

So, please have a follow if interested. And if you’re feeling really generous give it a share/pass along to friends. If you prefer to only stick with me here & just see some adventuring, no worries - carry on & keep scrolling.

But, if you feel so inclined, have a follow

That’s all, thanks for reading -
Happy Monday

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