When it comes to meeting our macronutrients goals, we must be able to identify the amount we may need
What are Macronutrients
As we embark on our fitness journey, the many diets we may try will not matter if we aren’t applying nutrient dense foods.
The choice of our foods and the types of foods matter. The lack of nutrients within your diet can cause low energy, chronic diseases, and severe health issues. The overall goal of any individual is building awareness of the different types of nutrient dense foods. This can further your diet progress and find that some food options are working for you while others may be working against you!
Why Macronutrients matter
Let’s start with the BIG 3 macronutrients, which include fats, carbs, and proteins! The following macronutrients provide the much-needed nutrients you need to function from day to day. When it comes to meeting your macronutrients goals, we must be able to identify the amount we may need and how each one plays a key role in our goals.
CARBOHYDRATES
Carbs make you fat, in the end… False! Too many calories may make you gain unwanted fat. When it comes to Carbohydrates they are made of sugar, starches, and fibers which can be found in fruits, grains, and vegetables.
Yes, fruits! Don’t cut them out of your diet just because some social influencer told you to do so! The goal is finding balance and as you develop a good relationship with carbohydrates finding strategic ways to place them throughout your day to fuel your workouts!
Let us put carbohydrates into two categories:
| Complex Carbs | Simple Carbs |
| Take longer to digest | Digest immediately |
| Keep you fuller longer | Makes you hungry faster |
| Burns calories being digest | Doesn’t burn many calories |
| Have natural sugars | Have processed and added sugars |
| Does not raise blood sugar | Raises blood sugar quickly |
| Helps you lose fat | Helps you store fat |
| Low glycemic | High glycemic |
When looking at carbohydrates, each gram of carbohydrates is 4 calories to calculate the daily intake will vary from each individual. A few tips or trips would be taking the majority of your complex carbohydrates during the most active part of your day and simple carbs before or after your workouts such as gummy bears, oatmeal, sugary cereal, etc. But doing this in a controlled manner in which you are keeping an eye on portions during this time.
PROTEIN
Where’s my protein shake, bro! For each gram of protein is 4 calories which we can see the similarity with carbohydrates. Proteins are made of amino acids and function as hormones, enzymes, and antibodies in the immune system. When utilizing protein in your diet, be aware that this is not a fuel source. Protein’s purpose is to act as a building block for your body. When structuring your protein intake the standard calculation for protein intake will vary as well.
Great protein sources to put in your next diet plan!
| Protein Sources / Protein per serving | |
| Egg Whites | 24g |
| Pork Chops | 23g |
| Steak | 23g |
| Shrimp | 11g |
| Oatmeal | 3g-5g |
| Sushi | 12g |
| Cheese | 16g |
While this is just a sample list, one of the things I do enjoy helping my clients do is finding foods that work best for them!
FATS
Mama said fats were the devil… while we have heard this many times…
Fats do get a bad rep due to the increased number of calories at 9 calories per gram compared to carbohydrates/protein. However, the question many people have: are Fats truly the problem?
Let’s put this into a better perspective: all fats are not the same! When we categorize fats, we place them into different categories.
| Trans Fats
|
Saturated fats | Good monounsaturated | PolySaturated |
| Fast Foods ( Deep Fried Foods) |
Animal Fats ( fatty meats, poultry, and skins) |
Plant based ( avocados, olives, various nuts) |
Fish ( Salmon, Tune, etc) |
| Processed Snacks ( Packaged products, sweets) |
Dairy Products ( Butter, cheeses, milk, and ice cream) |
Oils ( olive oil, canola) |
Certain Vegetables
(dark green, leafy veggies) |
| Remains Solid at Room temperature | Remains Solid at room temperature
|
Remain liquid at room temperature | Remain liquid at room temperature |
When we look into the fats, the categories above are a key point in finding your essential nutrients within your diet. If you are finding that a lot of your food is coming from the left, you may be at risk of disease and obesity. Whereas, the essential and good fats will come from the right which are going to provide more beneficial health factors in your journey.
While macronutrients are important, it’s also important to know what foods work for you and your goals. Not all foods are going to work with you and it’s important for you to know which ones to avoid and the ones that are going to fuel you. Keep learning and growing because that’s how you reach success!
Thanks for reading!
