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UNDERSTANDING NUTRITION

The biggest fitness buzz words right now: Gluten Free, IIFYM and Macros..

People drop the M word every day.

And you sheepishly nod at them like you know what they’re talking about, praying that they don’t ask you any further questions and call you out.

Look no further, because with this blog you are about to read is going to reveal all the mysteries of dieting, energy intake and this foreign, yet frequently used word; MACRO.

So let’s get the first question out of the way.

What are macros?

Macro, is the fitspo word for Macronutrient, which more specifically means the Protein, Fats and Carbohydrates that make up your daily diet.

These are the base of all good and bad meal plans, diets, trends and fads.

The most important things to know about when creating the best meal plan for you

(after deciding what your goals are),

are the amounts of macronutrients and the total energy/calories of these combined amounts.

Make sense?

Lets understand what each macronutrient does, why you need it, how much you need and where you can attract these magical nutrients from.

Protein (4 calories per 1g)

Protein should be the base of all meal plans, it is the first one that should be dealt with.

Why?

In terms of dieting, it is the macro that will keep you the fullest for longest. It is the least likely to convert to fat when over eaten, and has the greatest thermic effect when consumed as your body burns energy in order to break it down.

Not only is this macronutrient in charge of muscle sparing and repairing, it also goes into immune function.

There are nine essential amino acids (meaning your body can’t produce by itself) that are released through protein syntheses, some of which are precursors for neutron-transmitters that increase focus and put you in a better mood.

All animal products contain protein such as meat, poultry, fish, eggs and dairy.

For those who are vegetarians, it is a lot harder to achieve the required amount of protein needed for daily function, as well as harnessing amino acids as they can only be created through specific food grouping, and the combination of legumes and grains.

Carbohydrates (4 calories per 1g)

Let’s clear one thing up before we go on..

Carbs don’t make you fat, too many calories do.

Now that’s out of the way we can continue.

Consuming carbohydrates can increase conversion of T4 (inactive thyroid) to active T3, helps to build muscle, and also used as a stored energy source so you can train harder.

The harder you train, the more lean muscle you can build and the more fat you can burn.

So the #TRUTH is that carbs can help you lose fat.

Having starchy carbs such as: potatoes, pasta, bread and rice at night can improve quality of sleep by the release of serotonin.

Wait, you can have carbs after dark?!!!

I’m sorry to say, you have been living a lie this whole time.

Eating carbs late at night is ok ONLY….

If you have not eating WAY to much carbs during the day. Most people eat way over their limit by 8pm each day and that is the reason you are developing that tyre around your waist.

The clears up carbs.

Now. Finally.

We are on to… brace yourself,

I’m about to drop the f-bomb….

Fat (9 cals per 1g).

There I said it, and we’re all still alive.

In fact, if it wasn’t for fats, we wouldn’t be alive.

Seriously, fats make up the membrane of every single cell in our body.

20-35% of our daily intake should be from fats including:

– cholesterol (think egg yolk)
– monounsaturated (nuts, avocado, olive oils)
– polyunsaturated (omega 3s and 6s).

Notice when you’re feeling “puffy” or “fluidy”?

Dietary fats help to reduce this feeling of inflammation in the body which can be caused by stress.

Without consuming it, we would have no sex drive

and to the ladies reading this, you might find you won’t menstruate properly without sufficient amounts.

Fat is the precursor for our sex hormones. It helps form DHA, which then creates testosterone, oestrogen and progesterone.

The best nutrition plan you can create should incorporate all of the above!

And if Fat Loss is your goals then look at reducing total overall calories/energy, rather than cutting out an entire food group, because we all know where that leads, and no one wants to be going down binge lane, feel guilty the next day and go for a 7k run hating yourself for smashing a block of Cadbury’s.
Here below you can download a free pdf file which gives you an awesome breakdown of food types and different sources of protein, carbs and fats.

Simplified-Food-Choices-1005x1024

If you want help setting up your very own individualised macro meal plan shoot me an email at info@totalfitnesssolutions.ie and I can help you out.

EAT WELL, TRAIN HARD.

Courtesy of Jack Zuvelek, the Body Consultants

 

ps- if you wish to achieve sustainable fat loss with easy to follow food plans, tough but fun training sessions and make new friends at the same time then fill in your details below;

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