![]() It's important to understand the nutritional profile of the foods you eat, but a more sustainable starting point would be to understand the foods you eat first, then work towards understanding specific macronutrients after.ĭepending on how tech savvy you are, there are a few dependable tactics to use: If you are just starting out, weighing out every meal you consume is both difficult and unnecessary. Likewise, if you have got a few rest days lined up then higher carbohydrate intake isn’t as necessary, so opt for higher fat foods with protein to keep you feeling full, while your activity levels are lower. ![]() ![]() If you are training 3 x a week, you should increase carbohydrates around these workouts. You should think of this as a guide and not a bible. Likewise, if you prefer a smoked salmon and avocado brunch then allow more fat and less carbohydrates that day. If you like foods rich in carbohydrates like bread, pasta and rice then have more of these so you don’t feel so restricted. Now, this is where it becomes more of a sliding scale rather than a set recommendation. Once you have both your total calorie intake & your target grams of protein for the day, all that’s left is your carbohydrates and fat. All you need to do is multiply your body weight in KG by a number in that range, for example:ħ5kg (bodyweight) x 1.6 = 120g of protein per day I would recommend between 1.4-2g per kg, with the higher end being those that take part in intense physical activity or are looking to increase lean muscle mass/reduce body fat. Recommendations of between 1.4-1.6g of protein per kilogram of body weight is widely accepted and some studies suggest upping it to 2.2g per kg, which would equate to 176g of protein per day for an 80kg man. Government guidelines suggest a minimum of 0.75g of protein for each kilogram you weigh, although nutrition experts have suggested this is on the lower end, especially if you are active and take part in regular exercise. Likewise, if you are aiming to build muscle mass, aim to consume an extra 500 calories on top of your maintenance. If you are looking to lose body fat, aim to consume 500 calories below your maintenance calories intake. The final piece of the calorie puzzle is your goal. Read more about why carbohydrates are a vital part of your diet in our previous article: Carb Benefits: 3 Reasons Why They Are Not The Enemy Increasing Calories ( looking to gain muscle mass)– 2 cupped handful of carbs Limiting Calories ( looking to lose body fat) – 1 cupped handful of carbs If you’re stuck on portion control, aim to use this “handy” guide for preparing meals: Unfortunately, this isn’t how the body works, and if you cut carbs out of your diet you will start to notice cravings, headaches and a huge lack of energy ( doesn’t sound ideal for a lean lifestyle, right?).Īny exercise between 30 seconds and a few hours will use carbohydrates as its main fuel source. How many times have you heard the saying “ No Carbs before Marbs”? Made famous by a ‘not so scientific’ reality TV show, the saying suggests cutting out carbohydrates is the key to a shredded lifestyle. CarbohydratesĬarbohydrates are not the enemy. As I mentioned earlier, too much fat can be detrimental and munching on nothing but bacon, avocados, and butter washed down with a bulletproof coffee is not going to help reach your goals. People who decide to purposefully increase their dietary fat will also likely find their hunger levels are reduced, consequently stopping unnecessary snacking. In excess, too much fat will of course make you put on weight, however, fat is essential in the diet and shouldn't be feared.įat can help improve blood cholesterol levels, reduce inflammation, and is vital in the absorption of fat-soluble vitamins (A, D, E & K). Since the 60's people have blamed fat found in foods for the fat around the middle, causing a mass shift in food labels, culture and diets. ![]() You can read more about the benefits of protein in our blog. Added to this, protein rich foods are very satiating and can help to fill you up, which is crucial when keeping to a calorie-controlled diet. Proteins are made up of amino acids, which are the building blocks of all tissues in your body, including muscles, nails, hair, and more! Without adequate amounts, your tissues will not grow correctly and this can cause health complications. Most of us are aware of protein and its importance in the diet. Ok, let's start from the top with protein. No matter what training plan, lifestyle or diet you have, all three are essential in our diets for a healthy, happy life. The three macronutrients are Protein, Carbohydrates & Fat. Macronutrients or ' Macros' are a group of nutrients found in food that give us energy. ![]()
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