Breakdown on Protein Fats and More
Carbohydrates are comprised of small chains of sugar which the digestive body breaks down into glucose to use as the body’s primary source of energy. Carbs are essential to give you ENERGY. Once you digest carbohydrates your body will convert them into glycogen. Glycogen is what your muscles use as a form of energy to perform. So what happens when you don’t eat enough carbs? Less glycogen = less energy to exercise. Eat too many carbs? Excess glycogen = gets turned into stored fat. Carbs are essential and will yield great results when you eat them according to your body’s needs! It is important to have a high carb meal prior to exercise to give your muscles the energy needed to perform their BEST!
Protein is essential for repairing and regenerating body tissues and cells, a healthy functioning immune system and manufacturing hormones. Protein is essential for muscle tissue growth and repair. Under “stress” (exercise) your muscles tear and thus you need to intake high protein meals after your workouts to help with new tissue growth and to repair the “damaged” muscles. I recommend eating a meal high in protein 15-30 minutes after a workout.
Fats are an essential part of a healthy diet. They improve brain development, overall cell functioning, protect the body’s organs and help you absorb vitamins. Fats help with brain development and normal hormone function. For women, we need to keep a stable fat intake because our body fat composition determines our monthly cycle, fertility, skin issues and overall hormones. They are IMPORTANT, and you
Water is highly important. You should consume HALF of your body weight (POUNDS) in ounces. So a person weighing 150 pounds should consume 75 oz of water daily
Micronutrients are nutrients that the body requires in much smaller dosages such as vitamins and minerals. A lot of people take supplements in order to obtain a healthy dosage of vitamins, however, without realizing, a healthy balanced diet will contain sufficient amounts of vitamins. Here are the daily recommended values for micronutrients:
Vitamin A 900 ug
Vitamin C 90 mg
Vitamin E 15 mg
Potassium 3500 mg
Calcium 1000 mg
Sodium 2300 mg
The first step towards calculating your macros would be figuring out your goals. Finding out your body mass index or BMI would be a good way to guide your macro goals. A BMI of 25-29.99% is considered to be overweight, or 25-30 pounds above the recommended weight for ones height. A BMI higher than 30 % would classify a person as obese, or more than 30 pounds above the recommended weight for their height. The the healthy BMI range is 18.5 to 24.9%.
Health is MORE than looks, and having a high body mass index can put you at many risks for diseases. Knowing your BMI can better help guide your macro calculation. So lets figure it out!
FORMULA USA BMI = 703 X WEIGHT (LBS) HEIGHT 2 (in) 2 Metric BMI = WEIGHT (KG) HEIGHT 2 (m)2
How do you count macros? Weighing the food you eat! Any food scale measuring in grams/ounces will work. I get mines from amazon. Do you weigh food in grams or ounces? WHICHEVER! Solids are usually measured in grams while liquids are measured in ounces. Is your food weighed dry or cooked? DRY! Unless its pre-packaged and pre-cooked and all the nutritional info is available! Where can I get a food scale? Almost anywhere! You can get your local super market or online stores like amazon.
How often should I have cheat meals? Twice a week, but fit them into your macros! Yes, ice-cream can fit into your macros, just work your meals around your “cheat meal”. Do I count macros in gram or calories? EITHER OR BOTH! WHATEVER MAKES YOU COMFORTABLE.