As we embark upon changing body composition, creating healthier habits, exploring more sustainable and well-rounded eating choices, and improving overall health, we must consider one of the most important factors – eating strategy.
Specifically, protein is the macronutrient that is critical for our performance, recovery, and physical integrity. At FiT, we consider eating strategy to be one of our five pillars of health optimization, where we approach food in a strategic and scientific manner. Different from dieting, eating strategy implies a well-thought out solution to address nutritional needs, fitness goals, health considerations, and client intuition around food.
A strategy for one person might not be the best strategy for the next person, lending to unique eating strategies for each individual and their needs. Many “diets” focus on manipulating the percentages of each macro to hack physiology; keto doesn’t allow for more than 50 grams of carbs per day and emphasizes higher dietary fat intake. A low fat diet doesn’t allow for more than 35-40 grams of fat per day. Paleo prioritizes increased protein and fat with very little carbs, and so on and so forth. These diet extremes are not sustainable and generally end up negatively affecting body composition unless they’re executed well and under the supervision of a trained professional.
Balanced eating habits, such as the Mediterranean diet, DASH diet, and whole foods diet, all of which include healthy fats, lean protein, substantial fiber, and balanced macro- and micro-nutrient profiles, lead to more success in body composition changes and increased health benefits. Just as macro-nutrient (carbs, fats, proteins) distribution is important, micro-nutrient intake helps to support and optimize your physiology – this includes vitamins, minerals, and antioxidants naturally found in fruits, vegetables, medicinal herbs, and supplements.
Macronutrients and Digestion
When it comes to eating, consistency is key. Consider our three macronutrients – carbohydrates, protein, and fat. Carbohydrates are used for energy (and eventually made into stored energy as fat), protein is used for building and repair, and fat is used for cell integrity, nervous system support, and high-octane energy. These macronutrients make up the vast majority of our meals, and when their ratios are balanced, we see results.
The protein we eat starts digestion in the stomach, as stomach acid activates the enzymes necessary for breaking down protein into simpler structures. This process produces individual amino acids that are essential for tissue repair and integrity, neurotransmitter health and signaling, blood cell enrichment, the list goes on. Once absorbed, most of these proteins require some level of processing via the liver before they can be used throughout the body; however, there are three amino acids that do not require any processing by the liver and can be used directly (kind of like TSA pre-check) for muscle repair, energy, and nervous system support. These amino acids are called branch chain amino acids or BCAAs (you may have heard of them as a popular exercise supplement).
Our body also has the ability to make some amino acids, as long as we provide the proper building blocks. Out of the 20 common amino acids found in the human body, nine are “essential” as they cannot be made by the liver and must be acquired through your diet.
Amino Acids (bolded are essential amino acids; *BCAAs)
- Arginine
- Asparagine
- Aspartic Acid (Aspartate)
- Lysine
- Histidine
- Valine*
- Leucine*
- Iso-leucine*
- Serine
- Threonine
- Glutamine
- Glutamic Acid (Glutamate)
- Cystine
- Glycine
- Proline
- Alanine
- Methionine
- Phenylalanine
- Tyrosine
- Tryptophan
Dietary Sources of Protein and Protein Digestion
Common protein sources include animal tissues, legumes, nuts and seeds, grains, and dairy products. Yes, I said tissues! The liver, heart, tongue, and tendons (you name it!) all contain a good amount of protein in addition to the unique nutrients found in each. Legumes and grains mixed together have the same amino acid profile as meat, meaning it contains the essential AAs that our bodies cannot manufacture themselves.
Additionally, the order in which we eat our macros can determine how our body handles the incoming nutrients, and many practitioners and nutritionists generally recommend eating protein and fat first, then carbohydrates. This has been shown to slow down the digestion of carbohydrates.
With those struggling with insulin resistance, metabolic syndrome, or blood sugar spikes and crashes, it can make a significant difference in energy level and blood sugar stability. As far as portioning protein, prioritizing 30-40 grams of protein per meal will generally help to meet your protein goal.
With nutrition, it’s important to diversify sources of each of our macronutrients, so I recommend exploring different protein types. So then comes the question – how much protein should I eat? For an adult who is relatively active, generally the following equation is used:
Daily protein recommendation = 1 gram protein per pound body weight
But this can (and should) be adjusted for gender, age, training frequency, athletic season, injury status, weight management goals, and hormone status. To be more specific, use the following guidelines..
Female daily protein recommendation = 0.75-1.5 g protein per pound body weight
For example, a 150 pound female athlete who is about to or is currently ovulating should eat more protein (~1.3-1.5 g/# bw) than when she is about to start her cycle (~0.75-85 g/# bw) due to hormonally-directed use of protein and her body composition needs.
Male daily protein recommendation = 1-2 g protein per pound body weight
For example, a 185 pound male athlete who is looking to increase muscle mass will tend towards 2 g of protein per pound of body weight, which would be about 360 grams. A 200 pound male who works out regularly and is looking to maintain his current weight would eat closer to 1 g of protein per pound of body weight or 200 grams.
A few tips for prioritizing protein and improving eating strategy…
- Increase portion size of protein at each meal and decrease portion of carb (unless carb source also has high fiber).
- Add collagen protein powder to soups, oatmeals, baked goods, smoothies, coffee, etc.
- Include beans and rice as a side to your choice of meat to diversify your protein sources and increase overall protein intake for that meal.
- Snack on protein-rich foods like almonds, cashews, walnuts, greek yogurt, and increase satiation.
- Add protein powder and seeds to your smoothie for a big protein boost and more substantial smoothie.
- Use nuts, seeds, and beans to increase protein and fiber intake in salads.
What about protein supplements?
There are so many products on the market, it may be hard to discriminate good-quality products from a lot of bad-quality products. From whey protein, specific collagen supplements, vegetarian and vegan options, to specific BCAA supplements, there are a lot of choices, but which one fits best?
Whey protein tends to have a higher protein content, but it also contains sugar and fat from the dairy source. Plant protein is generally easier to digest and contains more fiber, but it has a higher overall carbohydrate content. Collagen supplements work well to support connective tissue repair and hair, skin, and nail growth, but they tend to be expensive. BCAA supplements work well for those who are looking to increase muscle power and efficiency, but if used too often can lead to excess glycogen (energy storage) build-up in the liver.
Regardless of the product, make sure it has been third-party tested and does not have any excess or harmful additives. As with everything, moderation is key and prioritizing protein in your diet first is essential, then including supplements as needed. Here are some of my favorite protein supplement products…
- Ancient Nutrition Multi-Type Collagen
- Sun Warrior: Warrior Blend Vegan Performance Protein
- This product includes MCTs (medium-chain triglycerides) which act as rocket fuel for your metabolism – great for weight management in women because of the fiber content as well!
- Thorne Whey Protein Isolate – Chocolate
- Goes great in my Almond Cacao Espresso Smoothies
- Thorne Amino Complex – EAA and BCAA formula
- Orgain Plant-Based Protein Powder – plant-based option generally found at Costco and online; great formula, limited ingredients list, and low net carb.
- ProMix protein options – clean product and highly tested for nutrition content and purity standards
- Ka’Chava – plant-based protein mix with high fiber, plant supernutrients, and well-balanced nutrition profile; includes adaptogenic herbs, probiotics, and fiber for added health benefits
In conclusion, eating strategy plays a pivotal role in our success in the gym and overall health. By creating balance and making conscious choices, we support our bodies for today, tomorrow, and beyond. Protein is the macronutrient that is emphasized when addressing client dietary needs, and is crucial for our performance, recovery, and physical integrity. When you can, prioritize protein in your daily meals, snacks, and meal planning to support your goals in the gym.
Be mindful of cravings, blood sugar highs and lows, and preferences, as these choices are most often made subconsciously. Create a plan of action and awareness around eating, and know that what you intake directly affects your body’s health and longevity. Most importantly, eat for the body and health you want.
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Kristin Pampeyan
Trainer
Spirit Animal: Bumblebee
What I love about FiT: That everyone is invested in the community whether it’s by hosting additional activities or sharing knowledge. It’s all to make each other better and help out the clients.
Favorite sports: Swimming and Softball
Dae-Von Bishop
All the way from East Palo Alto, Dae-Von was an avid basketball player and fan since the age of 10. From Eastside College Prep to Sonoma State to Foothill where he received his AA in psychology. Dae-Von developed a passion for training and helping others stay active and healthy after a bad ankle sprain in high school that occurred during the basketball season. Dae-Von received training the following summer at The Riekes Center, leading him to have a healthy senior year season as well as making 2nd team all league.This is what inspired him to become a trainer and help other athletes stay in great shape. At 20 years old, Dae-Von’s personal training journey began at The Riekes Center, and he hasn’t looked back since.
Dae-Von holds certifications in personal training through NASM, archery, as well as speed and agility and weightlifting both through NSPA. He even will do some basketball skill development on the side for young hoopers. His goal is to help people stay as fit and active as possible with little to no complications. I love training groups of athletes in either middle or high school. Those age groups tend to be the best time for athletes to get faster and stronger, as well as they begin to understand movement patterns which allow them to perform at an elite level. There is also a natural competitive aspect of training in groups that pushes kids to go harder during drills.
In his free time, you can find Dae-Von shooting hoops, working out, playing video games, spending time with friends, trying new foods(as long as there is no avocado), or hanging out with his frenchie, Trouble.
- Personal Trainer (NASM)
- Certified Speed and Agility Coach (National Sports Performance Association)
- Certified Weightlifting Coach (National Sports Performance Association)
- Archery Lvl. 2 (USA Archery)
Megan Justice
Jon Angeles
James Frederick
Trainer
Spirit Animal: Orca
Contact
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Dynamic Variable Resistance Training (DVRT) Level 1 Certification
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Certificate in Nutrition (FAB Academy)
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Certificate in Applied Stretching Theory and Practice (FTP)
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NASM-CPT
Jake Verhulp
Hannah Golden
Serena Earwicker
Operations Manager
Spirit Animal: Owl
Contact
Serena manages the day-to-day operations at FIT. If you need help with something apart from training, she is the one to get it done.
Outside of FIT you will find Serena hiking, biking and playing at the beach with her family.
What I love about FiT: FiT is welcoming and supportive to all. It feels like a hug, a sweaty one. Haha
Favorite sports: Anything I get to see live! Love the energy.
Tracey Downing
Owner
Spirit Animal: Owl
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Tracey Downing has dedicated her life’s journey to empowering individuals to discover newfound confidence in their physical abilities and take command of their long-term well-being. Together with her husband, Thom, she established FiT, a health promotion company, in 2000, impacting numerous lives by guiding them towards positive lifestyle shifts and instilling the importance of prioritizing their health.
Her academic journey at the University of Michigan, where she graduated with a degree in Kinesiology, was complemented by a vibrant period of exploration. Tracey’s adventures took her across the globe to live in places like New Zealand, Ireland, and Scotland. These enriching experiences allowed her to indulge her passion for travel while simultaneously nurturing her professional growth, with roles in clinical and professional sports settings.
Beyond her entrepreneurial pursuits, Tracey treasures her role as a mother to two wonderful children. Outside of her business endeavors, she has completed an Ironman Triathlete, a testament to her unwavering determination, had the incredible honor of being an Olympic Torch Bearer for the Salt Lake City Olympics, and is a 20 year survivor of breast cancer.
In Tracey’s world, fostering physical wellness is not just a profession; it’s a lifelong vocation driven by a genuine desire to inspire and uplift others on their unique journeys toward lasting health and vitality.
What I love about FiT: Seeing people change: doing more than they thought they could, learning more than they thought they would, and showing up to make themselves better.
Favorite sports: Playing tennis and watching anything my kids are playing
Brett Lando
Physical Therapist
Spirit Animal: Cheetah
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Brett grew up in San Francisco and attended St. Ignatius College Preparatory where he ran cross-country and track and field. After graduating from high school, he attended the University of California, Irvine where he earned his Bachelor’s degree in Biology. While at UC Irvine he competed on the cycling team in road and cyclo-cross races and helped manage the campus bike shop.
Brett graduated with his Doctorate of Physical Therapy from the University of California San Francisco/San Francisco State University. He is a graduate of Agile’s yearlong Orthopedic Residency, is a Board Certified Orthopedic Clinical Specialist and most recently completed a yearlong Fellowship in sports and manual therapy.
In his free time, Brett enjoys road cycling, the occasional triathlon, alpine skiing, surfing, backpacking, traveling and cooking with his wife.
What I love about FiT: The TEAM, Learning new exercises from the trainers, and a variety of fun, innovative exercise equipment.
Favorite sports: Cycling, Skiing, Surfing
- Doctor of Physical Therapy
- Board- Certified Clinical Specialist in Orthopaedic Physical Therapy
- Fellow of the American Academy of Orthopaedic Manual Physical Therapists
Kendra Wagers
Massage Therapist
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Kendra Wagers has been a Massage Therapist since 2001. A native to California, she began her massage career in the Central valley working with various injury and chronic pain methods under experienced Chiropractors and physical therapists. In 2003 she relocated to Las Vegas, NV to attend the Nevada School of Massage Therapy’s accredited massage program which led to obtaining her National certification from NCBTMB. For over 13 years she worked as a licensed massage therapist in Nevada, including employment at top rated Spas on the Las Vegas strip. Receiving training in various modalities over the years including; Hawaiian Lomilomi, Thai, Sports and Shiatsu. In January of 2017 Kendra decided to return to California and is currently enrolled in the Traditional Chinese Medicine program at Five Branches University, furthering her education on overall health and wellness. With more than 17 years of experience and over 1500 hours in training Kendra has been able to hone in on her passion for healing while combining multiple techniques to provide a personalized and detailed massage to every guest. Her serene approach combined with her roots in structural techniques, offers harmony, balance, and ease to injuries or everyday stresses.
CA State Massage License #73011
Katie Deangelis
- American Council on Exercise
- Crossfit Level One
- NSCA Certified Strength and Conditioning Specialist, In Progress
- Precision Nutrition Level 1 Certified, In Progress
Kevin Martin
Strength and Wellness Coach
Personal Trainer
Certified Strength and Conditioning Specialist
OPEX CCP
Spirit Animal: The Lorax
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Kevin graduated from Trinity University in San Antonio, TX with a B.S. in Business Administration with a focus in marketing. As a student, Kevin was a five-time conference champion in the 1-meter and 3-meter springboard diving events. He is a Certified Strength and Conditioning Specialist with the National Strength and Conditioning Association.
He has a particular passion for rehabilitation and improving overall functional status. He enjoys identifying and correcting areas of the body that are not operating at their full potential so that everyone can live life to the fullest!
Kevin has completed a full ironman, multiple 70.3 triathlons, 2 full marathons, as well as several shorter distance triathlons and road races. In addition to triathlon, he has a background in gymnastics, swimming, diving, and volleyball. He enjoys helping everyone find the athlete within themselves and find a love for movement and exercise.
When Kevin isn’t training at FiT or exercising, he enjoys cooking, surfing, hiking, and spending time with his wife and dog. He especially loves being a father his young daughter Mayley.
What I love about FiT: Community, Hard work, Supportive, Fun
Favorite sport: Volleyball, Surfing, Diving, Running, Cycling, Swimming (triathlon), Weight lifting. I love watching all sports.
Tyler Pinkney
- 4 years of collegiate coaching experience
- Former Division I Athlete
- Assisted multiple athletes to the professional level
- Certified Strength and Conditioning Specialist, National Strength and
- Conditioning Association
- Basic Olympic Lifting Certification, Totten Training Systems
- Bachelors of Science in Psychology
- Masters of Education in Coaching, Sport, Recreation, and Fitness
- Administration
Juliana Oliveira
Trainer
Spirit Animal: Dolphin
Contact
What I love about FiT: I love the schedule flexibility.
Favorite sports: Snorkeling and swimming
Angelo de la Cruz
Orthopedic Massage Therapist & Personal Trainer
Spirit Animal: Wolf-bear-dragon-unicorn beast
Contact
While studying biological sciences at Cal Poly SLO, it became clear that my health was suffering. I was always tired, I couldn’t sleep well, I had digestive issues, and my emotions would swing dramatically at times. The realization came that in order for me to enjoy life to its fullest, I had to get serious about improving the quality of my health.
Since then, I’ve studied with doctors, physical therapists, clinical nutritionists, physical trainers, bodyworkers, and top innovators in the field of health & wellness. Instead of chasing the symptoms of illness, the most effective approaches to well-being are those that work to eliminate things that degrade health AND instill lifestyle habits that allow the natural environment of our bodies and mind to operate as efficiently as possible. In this way, we can be lead lives with less pain & sickness.
My work aims to use the technology of the body to help you live a more vibrant & productive life.
Some of the things I have fun doing are Olympic Weightlifting, breakdancing, parkour & free-running, snowboarding, creating electronic music, digital art photography/ videography, competing in American Ninja Warrior (My competition run is here) & learning about quantum physics.
What I love about FiT: Uplifting, motivating, supportive
Favorite sport: Martial Arts, ninja warrior obstacle courses, break dancing
- Former Life Science Support Scientist at NASA Ames Research Center
- Certified High Performance Coach
- 2nd Degree Black Belt in Taekwondo
- CrossFit – Level 1 Certification
- USA Weightlifting Club Coach Certification
- Intrinsic Coach Certification – Life & Health Coaching
- BS Anatomy & Physiology
- American Massage Therapy Association – Professional Member
- Nationally Certified in Therapeutic Massage & Bodywork
- Certified Hendrickson Method Instructor
- Primal Reflex Release Instructor
- Certified Massage Therapist
- Certified Functional Diagnostic Nutrition Practitioner
Shaun Conness
- USAW Club Coach
- NASM Certified Trainer
- TPI Golf Fitness Instructor
- CHEK Practitioner Level 1
- CHEK Certified Golf Biomechanics Specialist
Jennifer Mulry
Personal Trainer
Spirit Animal: Bear
Contact
What I love about FiT: I love the family atmosphere at FiT and the collective effort to all be the healthiest version of ourselves.
Favorite Sport(s): Basketball & Swimming
Jeff Samson
Trainer
Martial Arts Trainer
Assisted Stretch Practitioner
Spirit Animal: Blue Whale
Contact
What I love about FiT: Great space, staff, clients, ability to pursue my passions
Favorite sport: Jiujitsu