magicof macronutrients
TRANSCRIPT
The Magic of Macronutrients
The difference between “counting macros” and “counting calories”
What are “Macros”
Macronutrients
Comprised of 4 types:◦Protein◦Carbohydrates “Carbs”◦Fat◦Alcohol
Protein!
**Muscle building superstar**
Protein Function
Builds muscle and prevents muscle loss4 calories per gramControls appetite (can hold hunger off
better than fat or carbs – but more on that later)
Requires energy for your body to break down; really awesome when trying to tackle weight loss
Lean body mass x .05 or up to 1.2 for daily requirements
CarbohydratesOmnomnom…
Carb Function
Carbs are stored in the liver, brain blood and muscles – used as energy for the body
4 calories per gramFound in what seems like everything: fruit
bread, drinks, anything sugary or starchyRange on a daily basis can be dependant
on goals
FAT
FAT Function
An essential nutrient; it assists in vitamin absorption, hormone regulation etc.
Good fats versus bad fats; but all are 9 calories per gram
Usually 0.35 – 0.7 per lean body mass percentage is a good goal on a daily basis
Fat has gotten a bad rap, but it’s important to note that too much fat (even good fat) isn’t good
So what does this mean??
More Labels…
Counting Calories versus Counting Your Macros
Calories (similar to the Weight Watchers style) of doing this does not account for your individual needs
Macronutrient counting has been called a more complicated and more glorified form of calorie counting – not so
Good calculators online can can help you figure out your general targets
Counting Macros v. “Eating Clean”
Allows flexibility in mind set
Can be complex and time consuming
Need to know what your lean body mass is to begin with
There are no “good” or “bad” foods
Good food = healthy body
Some foods are demonized and can give people a complex
Can still gain weight eating clean if you are in a calorie surplus
Conclusion
Understanding what macros are and how to read labels can help you determine why you are or are not hitting fitness goals
Beware of marketing; you can decide via the label if something is “good” for you or not
Handy calculators and apps such as “My Fitness Pal” make counting easy on the go
Questions?