Macronutrients, (long version)

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Burke Strength Training

disclaimer!!! I am not registered, dietitian nutritionist
so take my words with a grain of salt (no pun indented)

Macronutrients are the main nutrients you need to live macros consist of carbohydrates fats and protein each of these has a different function and effect on the body.
First, off it’s important to know that carbohydrates and protein both have 4 calories per gram, 
while fat has 9 calories per gram but what does each Macro do? 

Carbohydrates provide the quickest form of energy to the body. There are three main forms of carbohydrates: simple, complex, and fibrous.

Simple carbohydrates digest in your body quickly meaning that you can eat a lot of simple carbs and be hungry again in a couple of hours we want to avoid this. Simple carbs are things like white bread, French fries, cookies, ice cream, and your standard “junk food” you should avoid these like the plague.

On the other hand complex and fibrous carbohydrates pack in more nutrients than simple carbs. They’re higher in fiber and digest more slowly. This also makes them more filling, which means they’re great for weight lost 
Complex carbohydrates include foods like oats, beans, nuts, fruits, and sweet potatoes.

Fibrous carbohydrates Are basically anything green so vegetables like broccoli, Brussel sprouts, spinach, all that good stuff if you were to eat any type carb fibrous ones are the way to good! 

Protein is made from amino acids most on these your body makes but 9 of them we need to eat on a daily basis. 
(histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.) 

All animal products are high in protein steak, Chicken, and fish are all great options for getting your protein in.
If you are a vegetarian or someone who doesn’t eat meat. Seeds such as hemp, chia, and quinoa are all great nonmeat sources of protein 

Fats are probably the most talk about and controversial macronutrient here’s the basics of what you need to know just like carbs there are good fats and bad fats 
Good fats are unsaturated and saturated fats some food with good fats are avocado, salmon, nuts, and meat.

Bad fats are trans and cis fat these fats are terrible for your health they can lead to high cholesterol and in general, your body won't run as well with these kinds of fats, this where people get scared of fat. But good

"Dietary fats are essential to give your body energy and to support cell growth. They also help protect your organs and help keep your body warm. Fats help your body absorb some nutrients and produce important hormones, too. Your body definitely needs fat."

Good fats are amazing and essential for good health
Fats you want to avoid are foods like cake, chips, bad oils, and fried foods.

Now that we know what the three macronutrients are, and what they do.
How much of each macronutrient should we eat this is where diet becomes super individualized it really depends on each person and everyone has a different diet that works for them and everyone has different goals. 
That being said here is an example of what macros you could be eating 

40% protein 
40% fat 
20% carbohydrates 

The reason for the high protein is when you are cutting your body will use anything and everything it can for fuel including muscle obviously this is not ideal as we want to burn fat and not muscles eating a large amount of protein will help with muscle retention 

Fat and carbohydrates for me are personal preference if you feel like you need more carbs to eat more carbs and same thing for fats.

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