Fitness Friday – Count your macros

Fitness Friday – Count your macros

Know Your Macros….
If you train well and consistently then it will come as no surprise to you that eating well plays a big role towards reaching your desired goals, 70% to be precise.
So what are Macros all about?
It basically refers to macronutrient, which is the carbohydrates, proteins and fats you consume in your diet.
” I have just started counting my macros so I guess you can say things are getting pretty serious”
If you have reached this stage in your healthy eating plan, then I think it’s safe to say things are getting serious!… You mean business!!
So if you’re ready to progress to the next level with your diet it is important that you are consuming what is right for you, based on a number of calculations like, age, gender, weight, height etc.
You can work this out online, there are many online calculators that can work this out for you.
For optimal health and well-being, it’s important you take in a good balance of all three macros suited to your needs.
They all play a different role in the body, it’s a good idea to choose your macros sensibly, sourced from good wholesome produce.
Let’s break down each macro a little…
This is involved in building new tissues, so when you workout you break down muscle tissues and protein is what helps to build muscle.
It helps to regulate blood glucose levels and also helps to keep you satisfied for longer throughout the day.
You can source protein from foods such as lean animal based produce like, chicken, turkey, steak, fish, seafood and eggs, there are lots of vegetarian options also from beans, lentils and tofu.
The energy providing macronutrient.
This is the body’s preferred source of fuel, don’t be afraid of carbs, they are not the enemy!
They will help to give your the body energy it needs, particularly during strenuous exercise. Carbohydrates slow down digestion which helps to combat hunger, and is also good for your cardiovascular health.
You can source your carbs from fresh fruits & vegetables and adding moderate amounts of complex, high-energy carbohydrates that are not sourced from processed produce.
Examples of these include: brown rice, quinoa, barley, oats and sweet potatoes.
Beans and lentils are a good source and provide good dietary fibre.
These help to provide a longer source of energy for the body, and help to maintain hormone levels.
There also important to our optimal brain function, such as Omega 3 fatty acids, which are essential to our diet.
By eating the right varieties it will help to keep your heart healthy too.
However you do need to be a little careful and monitor you fats intake as they are a calorie-dense nutrient, so will rapidly increase your calorie intake if you consume too much!
As you can see, by counting your macros, you can be sure you are getting what you need.
Counting your macros is the only way you can ensure you are getting the correct amount of foods what your body needs.
This can be important to the progress you will see.
Calorie intake dictates whether you lose or gain weight, but your total macronutrient intake will establish whether you lose lean muscle or body fat, I’m guessing you will want to drop body fat, therefore it’s a necessary must to count your macros!
How much….?
Each person is different, it all depends on your calculations, the recommendations (RDA), for an average person is 0.36 grams per pound of body weight.
This is the amount of protein required to avoid losing muscle mass.
Fats, on the other hand, should be at a minimum level of 0.3 grams per pound of body weight. The rest of your calories can then go towards your carbohydrate intake.
Dependant on your goals, whether you’re bulking or shredding, the ratio to which you calculate your macros will depend on this, by ration I mean: 40/40/20, you will tweak these ratios to fit your needs and what is specific to your goals.
So get counting your macros!!


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