MACRO BREAKDOWN
Often times when we try to manage our eating habits, we become bombarded by all the do and don'ts of what we should and shouldn't consume. It's easy to become discouraged with such an overload of information! The truth is, we all have different body types with differing needs, and our diet plans depend on the goals we want to achieve. So provided below is the breakdown of the three essential macronutrients our bodies need in our daily diets. Once you are able to have a full grasp on the types, amounts, and reasoning behind the foods you should consume, you will be able to identify which nutitional choices will be most effective in helping you reach your fitness goals.
So what exactly are macronutrients? You may have heard this most commonly refered to as your "macros" which are are the main types of foods that our bodies need everyday to function. In addition are essential micronutrients which we'll dicuss later. The three macronutrients we need consist of protein, carbohydrates, and fat.
PROTEIN- Over 50% of the dry body weight consists of protein. This clues us in a little on how important it is for our bodies. Protein helps to stabalize blood gluclose levels by slowing the absoroption of gluclose in our bloodstreams. This lowers insulin levels which increases the body's ability to burn fat. Our bodies require more engery to digest protein which will in turn burn more calories. In addition to losing fat, protein plays a huge role in muscle building. When we excerise or lift weights, we create tiny tears in the mucles (fibrovacular bundles) that need to be repaired to create stronger, fuller mucles. Protein is essential to helping the muscles quickly repair and grow more efficiently. The more lean muscles you obtain, the higher your metablic rate becomes, and you are enabled to achieve a leaner, stronger body.
Consuming a diet of 20% protein is a great way to start out. Yet again, this percentage may differ slightly depending on your goals. An appropriate amount of protein (in grams) to consume is 80-100% of your weight in pounds. An easy way to calculate this is by multiplying your weight by 0.8. For example, if you weigh 150 lbs. you want to be consuming 120-150 grams of protein. This formula will allow you to aim for an adequate amount of protein that meets your nutritional needs.
Food Suggestions: Chicken, Turkey, Eggs, Tuna, or Greek Yogurt.
CARBOHYDRATES- Our bodies use carbs as the first source of energy. Carbs are broken down into the bloodstream and stored as glycogen in our mucles and liver. As we are constanly using up energy throughout the day, we need to replenish our glycogen levels to achieve optimal performance. Glycogen is the immediate fuel that helps your body to function on a daily basis. It is vital to know what types of carbs should be consumed and in what amounts. Appromiately 40% of our diets should consist of carbohydrates (this amount may vary depending on one's personal goals). Complex or slow-digesting carbs are great before workouts as they keep blood sugar levels low and allow the body to burn fat. It provides the body with energy for a more extended period of time. These are found in foods such as fruits, vegetables, and whole grains. Simple or fast-digesting carbs are only efficient in moderation and after workouts when your body needs recovery. If eaten within two hours of a workout, the rise in blood sugar aids in the resoration of glycogen. These can be found in more processed foods such as cereals, fruits or starchy vegetables. Most often it is better to opt for complex carbs as they are non-processed.
Food Suggestions: Brown Rice, Oatmeal, Red Potatoe, Quinoa, Yam, or Beans (black, kidney, or lima).
FAT- Although this may seem like the worst thing we could include in our diets, there is such a thing as good fat. It is a necessary nutrient that must be consumed in the right quantities as it is the most concentrated source of energy in our diets. Fat aids in the absorption of fat-soluable vitamins (A,D,E & K) which transports them into the body's tissues. Healthy fats cushions our organs and break down into fatty acids that enable our brain, immune system, ears, and eyes to properly function. As with protein, consuming about 20% of healthy fat in your diet is ideal.
There are three types of fatty acids: saturated fat, monounsaturated fat, and polysaturated fats. Saturated fats are non-essential since the body can create this on its own (so moderation is key!). These are found in coconut oil, dark chocolate, or feta cheese. Monounsaturated fats are also non-essential and can help reduce risk of heart disease and blood pressure. These are found in avacadoes, nuts (almonds, pecans, walnuts), and oilve oil. Polyunsaturated fats are the one essential fats that our bodies cannot produce on their own and must therefore be consumed through our diets. These are found in Omega-6 (sunflower seeds, corn, avacados, or soya) and Omega-3 rich foods (flaxseeds, chia seeds, or dark green vegetables).
The 20/40/20 ratio may differ slightly depending on one's goals, so it's important to assess your current diet and determine what changes you want to make. You can then make slight adjustments and feel out how this change effects your body. It's important to note that the most well-rounded ratio is one that allows for the most carbohrydates with proteins and fats following accordingly.
