How to fuel your muscles for maximum calorie use

I like to think of our muscles like callouses. We work them, they break apart, we let them rest so they can grow back stronger and harder.

The USDA recommends that we get 5 oz of protein for every 1,600 calories we consume. Most fitness experts will say that you need more. I agree. This doesn't mean that you can load up on steak and burgers. There is such a thing as too much protein. As I say in almost every post, "It's all about balance."

Plus there are healthier, cleaner options for getting in your protein. Quinoa, lentils, beans and legumes are all great sources of protein. Two eggs will give you 15 grams of the muscle building macro nutrient.

I'm not a huge fan of red meat. I'm no vegan, but I've never really liked meat in general. As a kid, I cried every time I was forced to eat meat. I just never liked it.

But now I do eat the occasional beef tip. It's because I want to make sure that I'm getting in all of the essential amino acids, which are found in red meat. Amino acids are the building blocks of protein, hence muscle recovery, hence strength, and injury prevention.

As stated before, I have not gone 100% vegan. My diet is mostly plant based, but honestly I don't want to monitor every little thing I eat. I keep my diet as simple as possible. To ensure I get all my aminos naturally, I eat red meat, fish, and other animal products.

I am not a fan of diet fads. I believe that a balanced diet is all you need to sustain a healthy body for the long term. I take my nana's advice. She always said, "The body needs a little bit of everything."

According to Health Magazine, "Any diet that promises dramatic results WILL SLOW your metabolism. Every time you lose weight on one of these trendy or latest fad diets, you lose fat...AND MUSCLE. As soon as you eat, or go off your diet, you will regain the weight as fat.

ACE, The American Council of Exercise, recommends that if you are trying to lose weight, you only lose 1-2 pounds per week. Any more weight that that is suspicious, because it's most likely going to result in regaining the weight as fat. The safest way to lose weight is slow, simple, and steady. It doesn't sound as sexy or as exciting as "Lose 20 pounds in 2 weeks!" But I promise you that it is the safest way to go, and the one most likely to give you long term results.

A balanced diet, regular exercise, proper hydration, and getting enough sleep and CONSISTENCY are the key ingredients to losing weight and keeping it off for good. Fueling your body with proper nutrition. Giving your muscles the protein they need to repair themselves after a good workout is essential. Getting around 8 solid hours of sleep is not to be neglected. Uppsala University of Sweden reported that lack of sleep slows down the metabolism. The body, along with our muscles, repairs itself when we sleep. When our bodies are at rest is when our muscles are given the chance to relax and absorb the amino acids which repair them. As we know, muscle uses more energy than fat, so we want to think of making our muscles, bigger, stronger, and we want to fuel them properly.

All of this will ensure longevity of healthy body weight for the duration of our lives.

I don't know about you, but I want to keep kicking ass well into my 70's, 80's, and even into my 90's.

Sabrina White is an Ace certified health coach and fitness

instructor with over 20 years of experience. She is also an Ayurveda health educator. She teaches classes and see clients both online and in person. You can reach her at www.ayurvedacoach.org